Physique Athletes 1.3

PHYSIQUE ATHLETE

GUIDE 1.3

SAMPLE MEAL PLANS BY: VINCE ANDRICH

SAMPLE MEALS PLANS TO GO WITH MYOTROPICS PHYSIQUE 2.0

Physique Athlete Guide 1.3 Sample Meal Plans A 115-pound woman should begin consuming: 1,380 calories per day (40%-40%-20%)

552 calories of protein

(552 calories of carbs and 276 calories of fat)

5 Meals that roughly contain: • 28g Protein • 28g Carbs • 6g Fat Meal 1

1x Serving of Physique 2.0 or 6 scrambled egg whites 1 cup steel cut oats Meal 2

4 ounces chicken breast 3/4 cup brown rice 1/2 cup broccoli Meal 3

3/4 cup low fat cottage cheese (2%) 1 medium apple Meal 4

4 ounces water packed tuna 1 slice whole grain bread (with low fat spread) Meal 5

1 x Serving of Physique 2.0 or 3/4 cup low fat cottage cheese (2%) 1 medium apple

A 135-pound woman should begin consuming: 1,620 calories per day (40%-40%-20%)

648 calories of protein

(648 calories of carbs and 324 calories of fat)

5 Meals that roughly contain: • 33g Protein • 33g Carbs • 7g Fat

Meal 1 1 x serving of Physique 2.0 or 3 scrambled egg whites 3 ounces chicken or turkey breast 1.5 slices whole grain bread (with low fat spread) Meal 2 5 ounces chicken breast 1 cup brown rice 2/3 cup broccoli Small salad with low fat dressing Meal 3 1 cup low fat cottag cottage ge ccheese heese ((2%) 2%) 1 large peach Meal 4 5 ounces w water ater packed tuna 1.5 slices who ole g rain bread (with low fat spread) whole grain Meal 5 1x-1.5x serving o off P Physique hysiq que 2.0 or 1 cup low fat cottage cheese (2%) 1 medium apple

A 165-pound man should begin consuming: 2,475 calories per day (40%-40%-20%)

990 calories of protein

(990 calories of carbs and 495 calories of fat)

6 Meals that roughly contain: • • •

41g Protein 41g Carbs 9g Fat

Meal 1 1.5x serving of Physique 2.0 or 4 scrambled egg whites (one yolk) 4 ounces chicken or turkey breast 2 slices whole grain bread (with low fat spread) Meal 2 7 ounces chicken breast 1 & 1/3 cup brown rice 1 cup broccoli Meal 3 1x serving of Physique 2.0 or 1 &1/3 cup low fat cottage cheese (2%) 1 slice whole grain bread (with low fat spread) 1 large peach Meal 4 7 ounces water packed tuna 2 slices whole grain bread (with low fat spread) Meal 5 6 ounces broiled flank steak 1 medium yam Small salad with low fat dressing Meal 6 1.5x serving of Physique 2.0 or 1 &1/3 cup low fat cottage cheese (2%) 1 &1/3 cup diced fruit

A 200-pound man should begin consuming: 3,000 calories per day (40%-40%-20%)

1,200 calories of protein

(1,200 calories of carbs and 600 calories of fat)

6 Meals plus 1 snack that roughly contain: • • •

43g Protein 43g Carbs 9.5g Fat

Meal 1 1.5x servings of Physique 2.0 or 5 scrambled egg whites (one yolk) 4 ounces chicken or turkey breast 2 slices whole grain bread (w/low fat spread) and 1/3 cup berries

Meal 2 7 ounces chicken breast 1 & 1/3 cup brown rice 1 cup broccoli

Meal 3 1 &1/3 cup low fat cottage cheese (2%) 1 slice whole grain bread (w/low fat spr rea ead) d) a and nd 1 large peach h spread)

Meal 4 1.5x servings of Physique 2.0 or 7 o ounces unce un c s water packed tuna 2 slices whole grain bread (w/lo ow fat spread) (w/low

Meal 5 6 ounces broiled flank steak and nd 1 medium m dium me m yyam a am ressing re Small salad with low fat d dressing

Meal 6 1 &1/3 cup low fat cot cottage otta tage ge ccheese heese (2%) 1 &1/3 cup diced dic iced fruit

Snack k (taken 2-hours before breakfast or before bed) 1.5x serving of Physique 2.0 and 1 ta tabl tablespoon bles espo poon on a almond alm lmon ond d an and d Cashew or pe pean peanut anut ut b but butter utte terr or P Protein rottein Shake ro 1/2 medium um can antalo oupe and 1 tablespoon almond and Cashew or peanut butter (unsweetened) cantaloupe