Bodybuilding and Workout Nutrition Plan

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  • 8/13/2019 Bodybuilding and Workout Nutrition Plan

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    EC's Workout and Bodybuilding Nutrition Plan

    How to use this plan:

    The daily calories given are for a person of 165 175 lbs (75 8 !g"#

    $on%t sweat hitting the calories e&actly ' siply ad)ust up or down if you gain fat orunintentionally lose weight#

    The nutrient coposition follows what * e&plained here#

    The daily protein you get with this plan is the a&iu aount research founduseful#

    The use of e&pensive whey protein powder is inii+ed to the only tie wherescience shows it%s beneficial right after your wor!out#

    ,ou don%t have to follow the plan li!e a slave# The last page is blan! and you cancobine food fro different days into your own# -ust !eep an eye on the caloriesand protein#

    .hat you shouldn%t do is eat the sae foods for the entire wee!# ,ou need varietyto get all necessary nutrients#

    There are regular sodas and )uices with soe of the eals/ but the rest of yourdaily li0uids have to coe fro water or diet soft drin!s# therwise you overshooton the calculated calories#

    The plan is for seven days/ but if you wor! out only for five/ you should eat the pre'and post'wor!out recoendations fro the other two days as snac!s#

    2ore resources:

    3 hoe wor!out plan for beginners .hat protein is and how to use it when wor!ing out

    .hat carbohydrates are and why you need the

    4verything you need to !now about fat

    The copyright bit:

    eel free to copy and share this plan/ but do not alter it and post it as your own or a!ecoercial use of it# 1 4vilcyber#

    http://evilcyber.com/nutrition/bodybuilding-nutrition/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/fitness/home-workout-plan-beginners/http://evilcyber.com/nutrition/what-is-protein/http://evilcyber.com/nutrition/complex-and-simple-carbohydrates/http://evilcyber.com/nutrition/what-is-fat/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/nutrition/how-much-protein-to-build-muscle/http://evilcyber.com/fitness/home-workout-plan-beginners/http://evilcyber.com/nutrition/what-is-protein/http://evilcyber.com/nutrition/complex-and-simple-carbohydrates/http://evilcyber.com/nutrition/what-is-fat/http://evilcyber.com/nutrition/bodybuilding-nutrition/
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    Monday

    Breakfast

    slices of whole wheat bread ( g each" with 9 tablespoons (6 g" low'fat cottage

    cheese

    everage: 1 glass low'fat il! (5 l"

    Lunch

    haburgers with condients (single patty/ ;115 g each"/ sall french fries (85 g"

    everage: 1 can regular soda (1 fl#o+#/ l"

    Pre-Workout

    1 banana (;1 g"

    Post-Workout

    1 scoop ( g" whey protein powder/ dissolved in 1 glass low'fat il! (5 l"

    Dinner

    chic!en breasts (eat only/ ;1 g each"/ 1

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    Tuesday

    Breakfast

    *nstant oateal (75 g/ dry" prepared with 1

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    Wednesday

    Breakfast

    cups .heaties (7 g" or siilar whole grain fla!es in 1 cup (5 l" low'fat il!

    everage: 1 glass carrot )uice (5 l"

    Lunch

    slices cheese pi++a (;11 g per slice fro 19C pie"

    everage: 1 can regular soda (1#6 fl#o+#/ l"

    Pre-Workout

    ediu apples (;18 g each"

    Post-Workout

    1 scoop ( g" whey protein powder/ dissolved in 1 glass low'fat il! (5 l"

    Dinner

    por! loins (;1 g each" with potatoes ( g/ raw" and 1arbs =5 g 19= g 5 g 16 g 77 g 87 g

    at 6 g g g g g 6 g

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    Thursday

    Breakfast

    slices whole wheat bread ( g each" with 9 tablespoons peanut butter (6 g"

    everage: 1 glass low'fat il! (5 l"

    Lunch

    bean burritos (per piece 1 corn tortilla/ 1

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    Friday

    Breakfast

    1 cup (;15 g" Dree! yogurt with non'sweetened i&ed berries (1 cup/ ;1 g" and

    tablespoons crushed ha+elnuts or alonds (; g"

    everage: 1 glass low'fat il! (5 l"

    Lunch

    cups (5 l" ready'ade ba!ed beans with fran!s

    everage: 1 can regular soda (1 fl#o+#/ l"

    Pre-Workout

    1 banana (;1 g"

    Post-Workout

    1 scoop ( g" whey protein powder/ dissolved in 1 glass low'fat il! (5 l"

    Dinner

    salon fillets (each ;17 g" with ready'ade salon gla+e (1 g" and 1 cup (;9 g

    drained" canned chic! peas# >hocolate ice crea as dessert (1

  • 8/13/2019 Bodybuilding and Workout Nutrition Plan

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    Saturday

    Breakfast

    elette (9 eggs" with feta cheese (5 g" and parsley

    everage: 1 glass low'fat il! (5 l"

    Lunch

    haburgers with condients (single patty/ ;115 g each"/ sall french fries (85 g"

    everage: 1 can regular soda (1 fl#o+#/ l"

    Pre-Workout

    1 cup red or green grapes (15 g"

    Post-Workout

    1 scoop ( g" whey protein powder/ dissolved in 1 glass low'fat il! (5 l"

    Dinner

    chic!en breasts (eat only/ ;1 g each"/ 1arbs 16 g 119 g g 16 g 1 g 1 g

    at g 9 g g g = g 6= g

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    Sunday

    Breakfast

    1 cup (;1 g" uesli with 1

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    Make Your Own

    Fse this page to cobine enu ideas fro different days or recipes you cae up withyourself into your own individual enu plan for the day#

    Breakfast

    everage:

    Lunch

    everage:

    Pre-Workout

    Post-Workout

    Dinner

    everage:

    ?utrient rea!down

    rea!fast @unch Are'.or!out

    Aost'.or!out

    $inner Total

    Bcal

    Arotein

    >arbs

    at