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Buff Dudes Meal Plan

The document outlines a 3,300 calorie meal plan for Lewis Fine, a 17-year-old male who is 6'2" and weighs 160 lbs. The plan divides calories into 5 meals per day with 50% of calories from carbs, 30% from protein, and 20% from fat. Example meals are provided that meet the macronutrient breakdown of around 80g carbs, 50g protein, and 15g fat per meal. The total daily intake adds up to 3,472 calories with macros split among carbs, protein, and fat as outlined in the plan.

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6K views2 pages

Buff Dudes Meal Plan

The document outlines a 3,300 calorie meal plan for Lewis Fine, a 17-year-old male who is 6'2" and weighs 160 lbs. The plan divides calories into 5 meals per day with 50% of calories from carbs, 30% from protein, and 20% from fat. Example meals are provided that meet the macronutrient breakdown of around 80g carbs, 50g protein, and 15g fat per meal. The total daily intake adds up to 3,472 calories with macros split among carbs, protein, and fat as outlined in the plan.

Uploaded by

bgd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MEAL PLAN

Name Lewis Fine


Age 17 years old
3,300 calories (540 cal in surplus) a day.
3,300 calories spread over 5 meals = 660 calories per meal.
Height 6’2” tall
Weight 160 lbs 50/30/20 macro split. 50% carbs, 30% protein and 20% fats.

BMR 1887 413 grams of carbs per day. 248 grams of protein a day. 73 grams of fat per day.
TDEE 2,760 for maintenance 83 grams of carbs per meal. 50 grams of protein per meal. 15 grams of fat per meal.

Meal examples:

Meal 1 (breakfast)
1 cup oatmeal = 56g carbs, 12g protein, 7g fats.
1 cup blueberries = 21g carbs, 1g protein, 0g fats.
6 egg whites = 1g carbs, 18g protein, 0g fats.
2 whole egg = 0g carbs, 12g protein, 10g fats.
2 slices lean turkey bacon = 0g carbs, 6g protein, 1g fats.

TOTAL = 78g carbs, 49g protein, 18g fats.

ALT. Meal 1 (breakfast)


3 buckwheat pancakes = 69g carbs, 13g protein, 15g fats.
4 tsp. Maple syrup = 18g carbs, 0g protein, 0g fats.
6 egg whites = 1g carbs, 18g protein, 0g fats.
4 slices lean turkey bacon = 0g carbs, 12g protein, 2g fats.

TOTAL = 88g carbs, 43g protein, 17g fats.

Meal 2 (post workout)


2 scoops mass gainer = 128g carbs, 21g protein, 1g fats.
1 scoop whey protein = 4g carbs, 24g protein, 2g fats.
2 cups fat free milk = 26g carbs, 16g protein, 0g fats.

TOTAL = 158g carbs, 61g protein, 3g fats.

Meal 3 (lunch)
7 oz. chicken = 0g carbs, 39g protein, 4g fats.
1 cup brown rice = 44g carbs, 5g protein, 2g fats.
1 cup broccoli = 11g carbs, 4g protein, 0g fats.

TOTAL = 55g carbs, 48g protein, 6g fats.


Meal 4 (snack)
2 scoops mass gainer = 128g carbs, 21g protein, 1g fats.
1 scoop whey protein = 4g carbs, 24g protein, 2g fats.
2 cups fat free milk = 26g carbs, 16g protein, 0g fats.

TOTAL = 158g carbs, 61g protein, 3g fats.

Meal 5 (dinner)
8 oz. sirloin steak = 0g carbs, 69g protein, 13g fats.
8 asparagus = 5g carbs, 3g protein, 0g fats.
2 wheat dinner rolls = 13g carbs, 2g protein, 2g fats.

TOTAL = 18g carbs, 74g protein, 15g fats.

TOTAL DAILY INTAKE = 467g carbs, 293g protein, 48g fats.

1,868 calories from carbs, 1,172 calories from protein, 432 calories from fats.

TOTAL DAILY CALORIES = 3,472.

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