🥩 Day A: The "Beef & Rice" Day
Best for Leg Day or Back Day. High calories, high natural fats.
| Meal | Food |
|---|
| Breakfast | 3 Whole Eggs + 3 Whites
1.5 cups Oatmeal (dry) w/ Cinnamon |
| Snack | 1 Scoop Whey
1 Banana |
| Lunch | 8oz Lean Ground Beef
2 cups White Rice
Taco Seasoning |
| Pre-WO | 1 cup Greek Yogurt (0%)
1 Apple |
| Post-WO | 1.5 Scoops Whey
2 Rice Krispie Treats |
| Dinner | 8oz Lean Ground Beef
10oz Potato (Mashed)
1 cup Green Beans |
Totals: ~215g Protein / 380g Carbs / 85g Fat
🍗 Day B: Chicken & Healthy Fats
Best for Chest/Upper days. Less heavy on the stomach.
| Meal | Food |
|---|
| Breakfast | Shake: 1.5 Scoops Whey, 1 cup Oats, 2 tbsp Peanut Butter, 1 Banana |
| Snack | 3 Hard Boiled Eggs
1 Orange |
| Lunch | 8oz Chicken Breast
2 cups Rice
1 tbsp Olive Oil (Important!) |
| Pre-WO | 1 Granola Bar
1 cup Greek Yogurt |
| Post-WO | 1.5 Scoops Whey
12oz Gatorade |
| Dinner | 8oz Chicken Breast
12oz Sweet Potato
1 tbsp Butter/Oil |
Totals: ~210g Protein / 360g Carbs / 80g Fat
🐟 Day C: Budget / Pasta Day
Cheap and high carb. Good for when you're broke or tired of chewing.
| Meal | Food |
|---|
| Breakfast | 4 Whole Eggs
2 Slices Wheat Toast w/ Jam |
| Snack | 1 Scoop Whey
2oz Almonds/Peanuts |
| Lunch | 2 Cans Tuna (Drained)
3 cups Pasta (Cooked)
2 tbsp Low Fat Mayo |
| Pre-WO | 2 Bananas |
| Post-WO | 1.5 Scoops Whey
1 Bagel (Jam ok) |
| Dinner | 8oz Ground Beef
1.5 cups Rice
Tomato Sauce |
Totals: ~205g Protein / 400g Carbs / 85g Fat