Key Guidelines
- Calorie Deficit: Calculate your Total Daily Energy Expenditure (TDEE) and reduce by 15-25%.
- Example: If your TDEE is 2,500 kcal, aim for 1,875–2,125 kcal.
- Macronutrient Ratios:
- Protein: 1.0–1.2g per pound of body weight.
- Fats: 20–25% of total calories.
- Carbs: Use remaining calories to support energy and recovery.
- Meal Timing:
- Spread meals every 3–4 hours.
- Include carbs around workouts to fuel performance and recovery.
- Hydration: 3–4 liters of water daily.
- Supplements:
- Whey Protein: For convenient high-quality protein.
- BCAA/EAA: To prevent muscle breakdown during workouts.
- Fat Burners: (Optional) Enhance calorie burn.
Sample Diet Plan
Meal 1: Breakfast (7:00 AM)
- Egg Whites: 6 (102 kcal, 21g protein, 0g carbs, 0g fat)
- Whole Eggs: 2 (140 kcal, 12g protein, 0g carbs, 10g fat)
- Oats: 50g with water (190 kcal, 5g protein, 33g carbs, 4g fat)
- Blueberries: 50g (29 kcal, 0g protein, 7g carbs, 0g fat)
- Black Coffee: 1 cup (0 kcal)
Total: ~460 kcal, 38g protein, 40g carbs, 14g fat
Meal 2: Mid-Morning Snack (10:00 AM)
- Whey Protein Shake: 1 scoop (120 kcal, 25g protein, 2g carbs, 1g fat)
- Almonds: 15g (87 kcal, 3g protein, 3g carbs, 7g fat)
Total: ~207 kcal, 28g protein, 5g carbs, 8g fat
Meal 3: Lunch (1:00 PM)
- Chicken Breast: 150g (330 kcal, 40g protein, 0g carbs, 8g fat)
- Sweet Potato: 100g (86 kcal, 2g protein, 20g carbs, 0g fat)
- Steamed Broccoli: 100g (35 kcal, 3g protein, 7g carbs, 0g fat)
- Olive Oil (for cooking): 1 tsp (40 kcal, 0g protein, 0g carbs, 5g fat)
Total: ~491 kcal, 45g protein, 27g carbs, 13g fat
Meal 4: Pre-Workout (4:00 PM)
- Brown Rice: 50g cooked (68 kcal, 2g protein, 15g carbs, 0g fat)
- Tuna (in water): 100g (116 kcal, 26g protein, 0g carbs, 1g fat)
- Avocado: 30g (48 kcal, 0g protein, 3g carbs, 4g fat)
Total: ~232 kcal, 28g protein, 18g carbs, 5g fat
Meal 5: Post-Workout (6:00 PM)
- Whey Protein Shake: 1 scoop with water (120 kcal, 25g protein, 2g carbs, 1g fat)
- Rice Cakes: 2 (70 kcal, 1g protein, 15g carbs, 0g fat)
Total: ~190 kcal, 26g protein, 17g carbs, 1g fat
Meal 6: Dinner (7:30 PM)
- Grilled Salmon: 150g (275 kcal, 34g protein, 0g carbs, 16g fat)
- Steamed Asparagus: 100g (22 kcal, 2g protein, 4g carbs, 0g fat)
- Quinoa: 50g cooked (71 kcal, 2.5g protein, 13g carbs, 1g fat)
Total: ~368 kcal, 38.5g protein, 17g carbs, 17g fat
Meal 7: Evening Snack (9:30 PM)
- Low-Fat Cottage Cheese: 100g (80 kcal, 11g protein, 2g carbs, 3g fat)
- Natural Peanut Butter: 10g (58 kcal, 2.5g protein, 2g carbs, 5g fat)
Total: ~138 kcal, 13.5g protein, 4g carbs, 8g fat
Daily Totals
- Calories: ~2,086 kcal
- Protein: ~262g
- Carbs: ~128g
- Fats: ~66g
