MALE FLEXIBLE DIET CUT (160-190 LB)

All items should be measured raw/uncooked/dry unless indicated otherwise.

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Meal Food Calories Protein Carbs Fat

Pre Workout Required for fasted training: Legion Forge OR 3g HMB OR 5g

0 0 0 0
Supplements leucine OR 10g BCAAs
0

Total Meal 0 0 0 0 0

Workout/Cardio
2 scoops whey protein (recommend Legion Whey+) mixed
240 44 8 4
with water or into oatmeal
Post
Workout 60 grams (measured dry) old-fashioned oats 227 7.9 40.6 3.9
1

Breakfast 50 grams blueberries OR 75 grams strawberries 28 0.4 7.3 0.2

Cinnamon, nutmeg, vanilla extract, stevia (if desired) 12 0.1 2.1 0.8
Total Meal 1 507 52.4 58 8.9
2 slices whole grain bread 217 11 35.5 3.5
150 grams Plainville Farms™ Pre-Sliced Organic Oven Roasted
164 32.7 2.7 0
Chicken OR Honey Roasted Turkey
Lunch 100 grams tomato, romaine lettuce 18 0.9 3.9 0.2
2

15 grams light mayonnaise OR 5 grams mayonnaise 36 0.1 1.4 3.3

1 tablespoon mustard, salt, pepper (if desired) 9 0.6 0.9 0.5
Total Meal 2 444 45.3 44.4 7.5
1 Quest® Bar OR 1 Legion Protein Bar 210 20 21 9
Afternoon
60 grams Jacklinks Original or Teriyaki beef jerky 160 22 12 2
Snack
3

100 grams blueberries OR 1 medium orange (114 grams) 57 0.7 14.5 0.3
Total Meal 3 427 42.7 47.5 11.3
240 grams chicken breast, trimmed of fat OR 230 grams
sirloin, trimmed of ALL fat (leave out oil/butter/sour cream if 259 48.7 0 7.2
having sirloin)
160 grams sweet potato OR 170 grams potato 138 2.5 32.2 0.1
200 grams zucchini or summer squash OR 150 grams
34 2.4 6.2 0.6
mushrooms OR 100 grams broccoli
Dinner 1 teaspoon olive oil OR 5 grams butter OR 20 grams sour
40 0 0 4.5
4

cream (leave out if having sirloin)

1 tablespoon BBQ sauce (17 grams) OR 1½ tablespoons
ketchup (25 grams) OR 1½ tablespoons Sriracha (30 grams), 29 0.1 6.9 0.1
dry seasonings (if desired)
15 grams dark chocolate (45- 59% cacao solids) OR 15 grams
82 0.7 9.2 4.7
milk chocolate
Total Meal 4 582 54.4 54.5 17.2
Calories Protein Carbs Fat
Target 1950 195 g 195 g 45 g
Totals 1960 194.8 204.4 44.9