Profile: 125 lbs.
woman who has more bodyfat than she prefers but wants to keep or add LBM.
Training Days:
4 meals/day + pre-/post workout carb/protein supplement
Total Calories: 2000 kcal/day, 410 kcal per meal (4 meals) + 360 kcal for pre-/post-workout
Protein: 125 grams/day; ~24 g per meal (4 meals) + 30 g for pre-/post-workout
Carbohydrates: 225 grams/day; 41 g per meal (4 meals) + 60 g for pre-/post-workout
Fat: 67 grams/day; 16.7 g/meal (4 meals)
Non-Training Days:
5 meals/day
Total Calories: 2000 kcal/day, 400 kcal per meal (5 meals)
Protein: 125 grams/day; 25 g per meal
Carbohydrates: 225 grams/day; 45 g per meal
Fat: 67 grams/day; 13.4 g/meal
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1
2
1 c.
4 oz.
2 tsp.
1
large, whole egg, scrambled w/
2 large egg whites
oatmeal (cooked)
nonfat milk
flaxseed oil
medium peach
6.0
8.0
6.0
4.0
0.0
1.0
1.0
0.0
26.0
6.0
0.0
9.0
5.0
0.0
2.0
0.0
10.0
0.0
25.0
42.0
17.0
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
20.0
1.5
1.0
1.0
0.0
3.0
0.0
0.0
4.2
1.0
1.0
0.0
34.5
0.0
1.3
0.0
0.0
0.0
5.0
1.5
10.0
26.5
40.7
17.8
10.0
2.0
10.0
0.5
14.4
14.0
4.0
9.5
0.0
0.0
16.0
0.0
Meal 4 Totals:
22.5
41.9
16.0
baked halibut
baby spinach leaves, tossed w/
green leaf lettuce
tomato
fat-free ranch dressing
flaxseed oil
broccoli florets
unsweetened blueberries
Meal 5 Totals:
20.0
1.0
0.0
0.0
0.0
0.0
2.0
1.0
24.0
0.0
1.0
2.0
2.5
12.0
0.0
4.0
19.0
40.5
3.0
0.0
0.0
0.0
0.0
10.0
0.0
1.0
14.0
128.0
512.0
2022.0
25.3%
125.0
1.0
125 g
228.1
912.4
66.4
597.6
45.1%
29.6%
1.8
225 g
0.5
67 g
Meal 1
Meal 1 Totals:
PreWorkout
Supp.
(Meal 2)
3/4 scoop
30 g
Precision Protein
dextrose
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 2)
3/4 scoop
30 g
Precision Protein
dextrose
Post-Workout Totals:
Meal 3
2 1/2 oz.
1 c.
1/2 c.
1 tbsp.
1 tsp.
3/4 c.
2 tsp.
chicken breast, stir-fried w/
sliced zucchini
sliced mushrooms
soy sauce
olive oil
steamed brown rice
flaxseed oil
Meal 3 Totals:
Meal 4
10 oz.
2
2 tbsp.
1
nonfat milk
brown rice cakes
peanut butter
medium tangerine
Meal 5
2 1/2 oz.
1 c.
2 c.
1/2
1 tbsp.
2 tsp.
1 c.
1 c.
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
* recipe
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 piece
8 oz.
1 tbsp.
2/3 c.
Banana Protein Bread*
nonfat milk
flaxseed oil
unsweetened blueberries
14.0
8.0
0.0
0.7
16.0
12.0
0.0
14.2
2.0
0.0
14.0
0.0
22.7
42.2
16.0
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
15.0
0.0
1.5
30.0
0.8
0.0
15.0
31.5
0.8
21.0
1.0
0.5
0.0
6.0
27.0
10.0
0.0
2.7
0.0
0.0
14.0
22.5
43.0
16.7
18.0
5.0
0.5
1.3
0.5
0.0
27.0
2.5
5.6
6.0
3.6
2.0
0.0
9.6
0.0
25.3
41.1
15.2
21.0
2.0
1.0
0.0
0.8
0.0
23.0
5.0
0.0
12.0
7.0
1.0
0.0
10.0
0.0
24.8
40.0
18.0
125.3
501.2
2025.9
24.7%
125.0
1.0
125 g
229.3
917.2
67.5
607.5
45.3%
30.0%
1.8
225 g
0.5
67 g
Meal 1
Meal 1 Totals:
PreWorkout
Supp.
(Meal 2)
3/4 scoop
30 g
Precision Protein
dextrose
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 2)
3/4 scoop
30 g
Precision Protein
dextrose
Post-Workout Totals:
Meal 3
3/4 c
1
1/2 c.
1 tbsp.
low fat cottage cheese (2%)
medium banana
fresh pineapple
flaxseed oil
Meal 3 Totals:
Meal 4
3 oz.
1
1/2
1/3
1/2 c.
96% lean ground beef patty, grilled
100% whole wheat hamburger roll
sliced tomato
sliced avocado
baby carrots
Meal 4 Totals:
Meal 5
3 1/2 oz.
1/2 c.
1 c.
2 tsp.
3/4 c.
grilled salmon
steamed brown rice
green beans
olive oil
red grapes
Meal 5 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 c.
8 oz.
1/2 scoop
2 tsp.
1/2 c.
oatmeal, cooked
nonfat milk
Precision Protein
flaxseed oil
sliced strawberries
6.0
8.0
10.0
0.0
0.5
26.0
12.0
1.0
0.0
5.0
2.0
0.0
0.5
10.0
0.0
24.5
44.0
12.5
25.0
1.0
0.0
20.0
27.0
0.0
1.0
0.0
10.0
26.0
47.0
11.0
7.5
6.0
8.0
1.0
3.0
26.0
12.0
4.0
12.0
2.0
0.0
0.0
22.5
45.0
14.0
21.0
3.0
1.0
0.0
0.5
1.0
0.0
0.0
34.5
2.0
1.0
2.5
2.0
3.0
7.0
1.5
0.0
0.0
0.0
0.0
7.0
26.5
45.0
15.5
20.0
4.0
0.0
1.0
0.5
0.0
0.0
30.0
1.0
5.0
9.5
0.0
1.2
0.0
3.0
0.0
0.0
10.0
25.5
45.5
14.2
125.0
500.0
2010.8
24.9%
125.0
1.0
125 g
226.5
906.0
67.2
604.8
45.1%
30.1%
1.8
225 g
0.5
67 g
Meal 1
Meal 1 Totals:
Meal 2
1 pkg.
1
2 tsp.
Myoplex Lite
medium banana
flaxseed oil
Meal 2 Totals:
Meal 3
1.5 tbsp.
2 slices
8 oz.
1
peanut butter
100% whole wheat bread
nonfat milk
apricot
Meal 3 Totals:
Meal 4
3 1/2 oz.
3/4 c.
1 c.
1 c.
1/2
1/2 c.
1 oz.
grilled salmon
steamed brown rice
baby spinach leaves, tossed w/
green leaf lettuce
sliced tomato
broccoli florets
lite olive oil vinaigrette
Meal 4 Totals:
Meal 5
2 1/2 oz.
5 oz.
1 tbsp.
1 c.
1/2 c.
2 tsp.
grilled chicken breast
baked potato
sour cream
green beans
unsweetened blueberries
flaxseed oil
Meal 5 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 c.
1/2 scoop
2 tsp.
1/2 oz.
2 tbsp.
1 c.
nonfat yogurt, plain, blended w/
Precision Protein
flaxseed oil
low fat granola
wheat germ
sliced strawberries
10.0
10.0
0.0
1.3
4.0
1.0
18.0
1.0
0.0
11.3
6.0
10.0
0.0
0.5
10.0
0.8
1.0
0.0
26.3
46.3
12.3
9.5
14.0
1.0
0.0
21.3
3.0
20.0
0.0
3.4
1.0
0.0
10.0
24.5
44.3
14.4
6.0
12.0
0.5
0.5
0.0
4.5
1.0
1.0
0.0
4.5
3.0
0.0
24.0
12.5
5.0
0.0
0.0
0.0
10.0
0.5
0.0
Meal 3 Totals:
24.5
45.0
15.5
water-packed tuna
green leaf lettuce
baby spinach leaves
tomato
sliced cucumber
lite olive oil vinaigrette
tabouli
rye crispbread
Meal 4 Totals:
20.0
0.0
1.0
1.0
0.5
0.0
2.0
1.0
25.5
0.0
2.0
2.0
5.0
1.5
3.0
22.0
10.0
45.5
0.0
0.0
0.0
0.0
0.0
7.0
6.0
0.0
13.0
16.3
3.2
8.0
0.0
0.0
24.0
22.0
0.0
2.5
0.0
0.0
10.0
27.5
46.0
12.5
128.3
513.2
2030.9
25.3%
125.0
1.0
125 g
227.1
908.4
67.7
609.3
44.7%
30.0%
1.8
225 g
0.5
67 g
Meal 1
Meal 1 Totals:
Meal 2
1
1/2 c.
1 c.
2 tsp.
Chocolate and Banana Protein Bar*
low fat cottage cheese (1%)
fresh pineapple
flaxseed oil
Meal 2 Totals:
Meal 3
1
3
1/2 c.
1/2 c.
2 tsp.
1/2
1/2 c.
large whole egg, combined w/
large egg whites
diced red bell pepper
diced onion
olive oil
100% whole wheat bagel (4")
orange juice
Meal 4
2 1/2 oz.
2 c.
1 c.
1
1/2 c.
1 oz.
6 oz.
2 pieces
Meal 5
2 1/2 oz.
4 oz.
1 c.
2 tsp.
beef Eye of Round roast
baked potato
green peas
flaxseed oil
Meal 5 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
* recipe
