Total Average Daily Nutrition
Calories: 3000 | Fats: 67g
Protein: 300g | Carbs: 300g
Meals Plan
Meal 1
4 Egg Whites – Calories: 68 | Fats: 0.2 g. | Protein 14.4 g. | Carbs 0 g.
2 Whole Eggs – Calories: 147 | Fats: 10 g. | Protein 12.6 g. | Carbs 0.8 g.
1 & 1/2 Cup Oats – Calories: 461 | Fats: 7.5 g. | Protein 19 g. | Carbs 81 g.
Meal 2
3 Tbs Peanut or Almond Butter – Calories: 292 | Fats: 24 g. | Protein 12 g. | Carbs 9 g.
2 Slices Wheat Bread – Calories: 260 | Fats: 4 g. | Protein 8 g. | Carbs 46 g.
1 Large Banana – Calories: 105 | Fats: 0.4 g. | Protein 1 g. | Carbs 27 g.
Meal 3
Chicken Breast – Calories: 186 | Fats: 4 g. | Protein 35 g. | Carbs 0 g.
2 cups of cooked Brown Rice – Calories: 432 | Fats: 3.6 g. | Protein 10 g. | Carbs 90 g.
1 cup Broccolis – Calories: 55 | Fats: 0.5 g. | Protein 3 g. | Carbs 11 g.
1/2 Tbs Olive Oil – Calories: 60 | Fats: 7 Grams | Protein 0 Grams | Carbs 0 Grams
Meal 4
Salmon – Calories: 207 | Fats: 12.3 g. | Protein 22 g. | Carbs 0 g.
Sweet Potato – Calories: 324 | Fats: 0.7 g. | Protein 7 g. | Carbs 75 g.
Meal 5: Pre-Workout
Whey Protein: 110 | Fats: 1 g. | Protein 22 g. | Carbs 1 g.
1 Cup Oats – Calories: 312 | Fats: 6 g. | Protein 12 g. | Carbs 54 g.
Meal 6: Post-Workout
Whey Protein: 110 | Fats: 1 g. | Protein 22 g. | Carbs 1 g.
any carbohydrates – Calories: 130 | Fats: 0 | Protein 0 | Carbs 30 g.
Workout Plan
Day 1: Quads/Hams/Calves
Barbell Squat: 3 sets of 10-12 reps
Hack Squat: 3 sets of 12-15 reps
Leg Extensions: 3 sets of 15-20 reps
Standing Leg Curl: 3 sets of 15-20 reps
Lying Leg Curls: 3 sets of 15-20 reps
Seated Leg Curl: 3 sets of 15-20 reps
Seated Single Leg Curl: 3 sets of 15-20 reps each
Seated Calf Raise: 3 sets of 15-20 reps
Day 2: Back/Triceps
Bent Over Barbell Row: 3 sets of 10-12 reps
Lying T-Bar Row: 3 sets of 10-12 reps
One-Arm Dumbbell Row: 3 sets of 12-15 reps
Wide-Grip Lat Pulldown: 3 sets of 12-15 reps
Dips: 3 sets of 15-20 reps
Standing Dumbbell Triceps Extension: 3 sets of 15-20 reps
Lying Triceps Press (Skullcrusher): 3 sets of 15-20 reps
Day 3: Shoulders
Smith Machine Overhead Shoulder Press: 3 sets of 10-12 reps
Side Lateral Raise: 3 sets of 12-15 reps
Front Dumbbell Raise: 3 sets of 15-20 reps
Seated Bent-Over Rear Delt Raise: 3 sets of 15-20 reps
Day 4: Chest/Biceps
Barbell Bench Press – Medium Grip: 3 sets of 10-12 reps
Barbell Incline Bench Press – Medium Grip: 3 sets of 12-15 reps
Decline Barbell Bench Press: 3 sets of 12-15 reps
Barbell Curl: 3 sets of 15-20 reps
One Arm Dumbbell Preacher Curl: 3 sets of 15-20 reps
Hammer Curls: 3 sets of 15-20 reps
Day 5: Quads/Hams/Calves
Barbell Squat: 3 sets of 10-12 reps
Hack Squat: 3 sets of 12-15 reps
Leg Extensions: 3 sets of 15-20 reps
Standing Leg Curl: 3 sets of 15-20 reps
Lying Leg Curls: 3 sets of 15-20 reps
Seated Leg Curl: 3 sets of 15-20 reps
Seated Single Leg Curl: 3 sets of 15-20 reps each
Seated Calf Raise: 3 sets of 15-20 reps
Day 6
Rest
Day 7
More Rest
Supplementation
Whey Protein
BSN NO Xplode
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Notes
I always try to change my meals so that i don’t get bored; more or less same amount of nutrition overall.
Sometimes i change my rest days if i feel my body didn’t have enough time to recover, Always listen to your body.
If you have any questions please leave me a comment below.
