Upload
others
View
1
Download
0
Embed Size (px)
Citation preview
THE MAN DIET MEAL PLANS: 185-195 LBS
Dare Mighty Things Inc. © 2015
Table of Contents
Training Day Meal Plan #1 ........................... 4
Training Day Meal Plan #2 .......................... 5
Training Day Meal Plan #3 .......................... 6
Rest Day Meal Plan #1 ..................................... 7
Rest Day Meal Plan #2 ................................... 8
MEAL PLANS: 185-195 LBS
4
Training Day Meal Plan #1
Upon Rising: 1 Scoop Athletic Greens
Meal 1
4oz Ground Beef 90%
4 Whole Eggs 1 ½ Cup Egg Whites
1 oz. Hazelnuts 2g Fish Oil
Pre Workout: 10g BCAA
Post Workout Shake
2 Scoop Whey Protein
1 Scoop Athletic Greens 2 tbsp. Honey
1 Banana 5g Creatine
Meal 2
6oz. Roasted Turkey Breast
1 Cup Brown Rice ½ Cup Brussel Sprouts 180g Sweet Potatoes
1 Cup Blueberries
Meal 3
6oz. Roasted Turkey Breast
2 Slices Rye Bread 2 tbsp. Flax Seed Oil
½ Cup Asparagus
Meal 4
6oz. Ground Beef 90%
1 Cup Brown Rice 1 Cup Mixed Vegetables
1 tbsp. Olive Oil 1 Cup Assorted Fruit
MEAL PLANS: 185-195 LBS
5
Training Day Meal Plan #2
Upon Rising: 1 Scoop Athletic Greens
Meal 1
4 Whole Eggs
4oz. Turkey Breast 1 Cup Spinach
2oz Mixed Nuts 2g Fish Oil
Pre Workout: 10g BCAA
Post Workout Shake
2 Scoop Whey Protein
1 Scoop Athletic Greens 1 tsp. Cinnamon 1 Cup of Oats
1 Banana 5g Creatine
Meal 2
6oz. Lean Chicken Breast 1 ½ Cup Multigrain Pasta
1 Cup Spinach 1 Red Apple
Meal 3
6oz. Lean Chicken Breast
2 tbsp. Flax Seed Oil 1 Cup Steamed Broccoli
Meal 4
5oz. Ground Beef 90%
1 ½ Cup Multigrain Pasta 1 Cup Spinach ½ Cup Raisins
1 tbsp. Olive Oil
MEAL PLANS: 185-195 LBS
6
Training Day Meal Plan #3
Upon Rising: 1 Scoop Athletic Greens
Meal 1
4oz. Bacon
4 Whole Eggs 1 ½ Cup Egg Whites
2oz. Cashews 2g Fish Oil
Pre Workout: 10g BCAA
Post Workout Shake
2 Scoop Whey Protein
1 Scoop Athletic Greens 1 tsp. Cinnamon
1 Banana 2 tbsp. Honey
5g Creatine
Meal 2
5oz. Haddock or Cod
1 Cup Rice 180g Sweet Potatoes
1 Apple
Meal 3
5oz. Haddock or Cod
1 oz. Almonds ½ Avocado
1 tbsp. Flax Seed Oil
Meal 4
6oz. Veal
180g Sweet Potatoes 1 tbsp. Olive Oil 1 Cup Spinach
MEAL PLANS: 185-195 LBS
7
Rest Day Meal Plan #1
Meal 1
4oz. Ground Beef 90%
4 Whole Egg 1 ½ Cup Egg Whites
1 oz. Hazelnuts 1 Scoop Athletic Greens
2g Fish Oil
Meal 2
6oz. Roasted Turkey Breast
1 Cup Brown Rice ½ Cup Brussel Sprouts 180g Sweet Potatoes
1 Cup Blueberries
Meal 3
6oz. Roasted Turkey Breast
2 Slices Rye Bread 2 tbsp. Flax Seed Oil
½ Cup Asparagus
Meal 4
6oz. Ground Beef 90%
1 Cup Brown Rice 1 Cup Mixed Vegetables
1 tbsp. Olive Oil 1 Cup Assorted Fruit
MEAL PLANS: 185-195 LBS
8
Rest Day Meal Plan #2
Meal 1
4 Whole Eggs
4oz. Turkey Breast 1oz Mixed Nuts
1 Scoop Athletic Greens 2g Fish Oil
Meal 2
6oz. Lean Chicken Breast 1 ½ Cup Multigrain Pasta
1 Cup Spinach 1 Red Apple
Meal 3
6oz. Lean Chicken Breast
2 tbsp. Flax Seed Oil 1 Cup Steamed Broccoli
Meal 4
6oz. Ground Beef 90%
1 ½ Cup Multigrain Pasta 1 Cup Spinach ½ Cup Raisins
1 tbsp. Olive Oil