Gain Mass

Rock Hard Meals Month 1: Foods for Muscle Recovery and Weight Loss

Expert-approved sample meal plans for a moderate- to low-carb diet

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Training Day Sample Meal Plan

This is a sample plan, which means you should vary your food intake from day to day, striving to hit similar numbers with your macros and total calorie intake. You don’t need to vary wildly, but replace vegetables, fruits, and meat and carbs sources with comparable foods to provide a broader range of vitamins and minerals. Every food has a slightly different micronutrient profile and a little variance helps make sure your diet is rich in all nutrients.

Food Calories Protein (g) Carbs (g) Fats (g)
Breakfast        
3 whole medium eggs 210 18 0 15
4 egg whites 72 12 0 0
1 cup oatmeal 150 6 25 2
Mid-morning snack        
1/2 cup low-fat cottage cheese 80 14 3 1
6 oz turkey breast 169 39 0 3
Lunch        
8 oz Atlantic salmon 420 45 0 24
1/2 cup brown rice 110 2 23 1
8 oz broccoli 80 5 16 0
Pre-workout shake        
2 scoops MuscleTech Phase8 300 52 14 4
1 piece of fruit (apple, pear, banana, etc.) 121 1 31 0
Post-workout shake        
2 scoops Anabolic Halo 260 40 20 2.5
4 tsbsp sugar 200 0 50 0
Dinner        
8 oz lean steak 400 52 0 18
1/2 medium yam 132 2 31 0
1 cup mixed salad greens 20 1 4 0
1 tbsp olive oil dressing 120 0 0 14
Bedtime snack        
2 scoops MuscleTech Phase8 300 52 14 4
Totals 3,144 341 231 88.5

 

GO BACK TO THE ROCK HARD CHALLENGE.

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