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    Ab Male Meal 01

    Uploaded by

    Bogdan Tene
    This document provides a sample male meal plan for body remodelling with a daily calorie intake of 2800 kcals and daily water intake of at least 4 liters. The plan consists of 6 meals throughout the day including breakfast, morning and afternoon snacks, post-workout meal, and dinner, with each meal listing the foods and nutrients.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Ab Male Meal 01

    Uploaded by

    Bogdan Tene
    113 views2 pages
    This document provides a sample male meal plan for body remodelling with a daily calorie intake of 2800 kcals and daily water intake of at least 4 liters. The plan consists of 6 meals throughout the day including breakfast, morning and afternoon snacks, post-workout meal, and dinner, with each meal listing the foods and nutrients.

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    male meal

    Original Title

    ab_male_meal_01

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    This document provides a sample male meal plan for body remodelling with a daily calorie intake of 2800 kcals and daily water intake of at least 4 liters. The plan consists of 6 meals throughout the day including breakfast, morning and afternoon snacks, post-workout meal, and dinner, with each meal listing the foods and nutrients.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    113 views2 pages

    Ab Male Meal 01

    Uploaded by

    Bogdan Tene
    This document provides a sample male meal plan for body remodelling with a daily calorie intake of 2800 kcals and daily water intake of at least 4 liters. The plan consists of 6 meals throughout the day including breakfast, morning and afternoon snacks, post-workout meal, and dinner, with each meal listing the foods and nutrients.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    MALE MEAL PLAN

    Weight range: 165-185 lbs. (75-85 kgs)


    Total calories: 2800 kcals
    Daily water intake: min. 4 L

    GENERAL INFORMATION
    This is an example of a meal plan for men whose main goal is body remodelling, using a balanced and
    healthy nutritional plan. In combination with weight training and careful adjustment of your nutrient intake
    you can achieve your desired physique. For a more detailed meal planning, customized for your goals,
    please contact me.

    Meal 1 07:00 AM Meal Calories - 650 kcal


    2 Large Whole Eggs Oats are a source of low glycemic Protein - 48.8 gr.
    carbs great for sustained energy. With
    2 Large Egg Whites Fats - 18.2 gr.
    eggs you get proteins which are
    100 gr. Oats essential in the morning for muscle Carbs - 73.4 gr.
    15 gr. Whey Protein tissue repair and growth.
    5 gr. Cinnamon

    Meal 2 10:00 AM Meal Calories - 364 kcal


    300 gr. Greek Yogurt Greek yogurt is a good source of Protein - 34.4 gr.
    protein. Chia and almonds deliver a
    10 gr. Chia Seeds Fats - 15.1 gr.
    pefect amount of essential healthy fats,
    30 gr. Blueberries required by the hormonal processes in Carbs - 23.9 gr.
    10 Med. Almonds the body.

    Meal 3 01:00 PM Meal Calories - 392 kcal


    150 gr. Chicken Breast Chicken is a great source of high- Protein - 50.5 gr.
    quality protein. Broccoli is rich in micro-
    150 gr. Broccoli Fats - 14.8 gr.
    nutrients and fiber. Avocados are great
    50 gr. Avocado source of essential healthy fats. Carbs - 15 gr.

    Meal 4 04:00 PM Meal Calories - 396 kcal


    150 gr. Tilapia Chicken is a great source of quality Protein - 44.3 gr.
    protein. Brown rice offers a steady
    50 gr. Broccoli Fats - 5.2 gr.
    source of energy and also contains
    150 gr. Brown Rice fiber which is key to a good digestion. Carbs - 41 gr.

    Alpha Bodies 2015 1


    Meal 5 - Post workout 07:00 PM Meal Calories - 557 kcal
    80 gr. Rice Cakes Post workout, the carbs in the rice Protein - 46.6 gr.
    cakes quickly replenish muscle
    100 gr. Pineapple Fats - 4 gr.
    glycogen consumed during the
    50 gr. Whey Protein workout, while the protein speeds up Carbs - 83.3 gr.
    the muscle recovery process.

    Meal 6 09:00 PM Meal Calories - 397 kcal


    300 gr. Cottage Cheese Cottage cheese is the best source of Protein - 40 gr.
    slow digesting protein, needed
    25 gr. Almond Butter Fats - 18.5 gr.
    throughout the night. The almond butter
    30 gr. Blueberries is the source of essential healthy fats. Carbs - 19.1 gr.

    Alpha Bodies 2015 2

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