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VD Strategic Nutrition

This document provides a body recomposition diet plan for a client named VD weighing 154 lbs with a goal of lean muscle gain. The plan recommends a daily calorie intake of 2400 calories, with 170g of protein, 280g of carbs, and 66g of fats. It includes examples of lean protein, veggie, carb, and fat sources to choose from and outlines a sample meal plan with portion sizes and timing.

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Partho
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157 views1 page

VD Strategic Nutrition

This document provides a body recomposition diet plan for a client named VD weighing 154 lbs with a goal of lean muscle gain. The plan recommends a daily calorie intake of 2400 calories, with 170g of protein, 280g of carbs, and 66g of fats. It includes examples of lean protein, veggie, carb, and fat sources to choose from and outlines a sample meal plan with portion sizes and timing.

Uploaded by

Partho
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Body Recomp Diet - VD

Example Lean Protein Sources:


Chicken or turkey breast

Client Name VD Fish

BMR 1540 Tofu and other low-fat soy products

Whey & Casein

Body Weight 70 kg 154 lbs Lean Chicken/Mutton

Egg whites

Goal Body Recomp Macros Breakdown Fat free or low-fat dairy


(Lean Muscle Gain)

Maintenance Cals ~2100 Protein 170 grams Example Veggie Options:


Daily Surplus - 15% ~300 Carbs 280 grams Broccoli

Spinach

Total Daily Cals 2400 Fats 66 grams Lettuce

Onions

Supplements Omega 3 - Tomatoes

1000mg, Vit D Peppers

Zucchini

Squash

Meal Number Training Day Meal Protein Meal Carbs (150g) Fats (66g) Cauliflower

Time (170G) Celery

Carrots

1(Pre-Workout) 5:50 AM 25g (Whey Iso) 30g (2 Toasts, small 0 Cucumbers


serving Fruit)
Example Healthy Carbohydrate Sources:
2(Post Workout) 9 AM 45g (1.5 whey, Egg 100g (Fruit, dates, 25-30g (10-15 Fruit

Whites, Cheese) rice, bread, cereal, Almonds/walnuts, Whole grain bread

Oat meal) Fiber - cheese, Yolks, Whole grain rice

Chia Seeds butter) Oatmeal

(Soaked) Sweet potatoes

Pasta

3 2 PM 30 g (Chicken, egg 75g (1 cup Rice, 2 20g (Olive Oil, Corn

whites, fish, Tofu, chapati, 2 cups coconut oil/rice Whole grain crackers and wraps
Paneer, Black Veggies) bran oil)
beans) Example Healthy Fat Sources:
Nuts

4 9 PM 30g (Chicken, egg 75g (1 cup Rice, 2 20g (Olive Oil, Nut butters

whites, Fish, Tofu, chapati, 2 cups coconut oil/rice Canola oil

Paneer, Black Veggies) bran oil) Olive oil

beans) Flaxseed oil

Avocado
5 10 PM 40g Casein ~ ~

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