THE MAN DIET MEAL PLANS: 170-180 LBS

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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: 170-180 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 120g Artichoke (Cooked)

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

5oz. Roasted Turkey Breast

1 Cup Brown Rice ½ Cup Brussel Sprouts 180g Sweet Potatoes

1 Cup Blueberries

Meal 3

5oz. Roasted Turkey Breast

2 Slices Rye Bread 2 tbsp. Flax Seed Oil

½ Cup Asparagus

Meal 4

4oz. Ground Beef 90%

1 Cup Brown Rice 1 Cup Mixed Vegetables

MEAL PLANS: 170-180 LBS

5

Training Day Meal Plan #2

Upon Rising: 1 Scoop Athletic Greens

Meal 1

4 Whole Eggs

4oz. Turkey Breast 1 Cup Spinach

1oz 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

4oz. 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 Cup Multigrain Pasta

1 Cup Spinach ½ Cup Raisins

1 tbsp. Olive Oil

MEAL PLANS: 170-180 LBS

6

Training Day Meal Plan #3

Upon Rising: 1 Scoop Athletic Greens

Meal 1

4oz. Bacon

4 Whole Eggs 1 Cup Egg Whites

1oz. Cashews 2g Fish Oil

Pre Workout: 10g BCAA

Post Workout Shake

2 Scoop Whey Protein

1 Scoop Athletic Greens 1 tsp. Cinnamon

1 Banana 1 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

5oz. Veal

180g Sweet Potatoes 1 tbsp. Olive Oil 1 Cup Spinach

MEAL PLANS: 170-180 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

5oz. Roasted Turkey Breast

1 Cup Brown Rice ½ Cup Brussel Sprouts 180g Sweet Potatoes

1 Cup Blueberries

Meal 3

5oz. Roasted Turkey Breast

2 Slices Rye Bread 1 tbsp. Flax Seed Oil

½ Cup Asparagus

Meal 4

4oz. Ground Beef 90%

1 Cup Brown Rice 1 Cup Mixed Vegetables

MEAL PLANS: 170-180 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

4oz. 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 Cup Multigrain Pasta

1 Cup Spinach ½ Cup Raisins

1 tbsp. Olive Oil