Nutrition Targets

3,200

Kcal

Calories

220

g

Protein

350

g

Carbs

90

g

Fats

35

g

Fibre

4

L

Water

These are your starting numbers. We’ll tweak them as your body responds.

How did I arrive at these numbers?

3,200

Kcal

Calories

220

g

Protein

350

g

Carbs

90

g

Fats

35

g

Fibre

4

L

Water

These are your starting numbers. We’ll tweak them as your body responds.

How did I arrive at these numbers?

Meal structure

3 main meals, 2 snack meals

Pre-Workout (6:30 AM) 1 scoop whey isolate or vegan protein 1 banana or rice cake Optional: peanut butter Post-Workout Breakfast (8:00 AM) 3 boiled eggs + toast Greek yogurt with berries Chia or flaxseed Lunch (12:30 PM) Chicken thigh or tempeh White rice or sweet potatoes Mixed veg with olive oil Snack (3:30 PM) Protein shake/bar Almonds or walnuts Apple or pear Dinner (6:30 PM) Salmon or tofu Steamed veg Mashed potatoes or quinoa Evening Snack (8:30 PM) Vegan yogurt or cottage cheese Dark chocolate or rice cake

This is just an example. You don’t need to follow it strictly or hit every number per meal. Just aim to meet your targets by dinner. Use Foodnoms to track until you know the macros in your usual meals.

Meal structure

3 main meals, 2 snack meals

Pre-Workout (6:30 AM) 1 scoop whey isolate or vegan protein 1 banana or rice cake Optional: peanut butter Post-Workout Breakfast (8:00 AM) 3 boiled eggs + toast Greek yogurt with berries Chia or flaxseed Lunch (12:30 PM) Chicken thigh or tempeh White rice or sweet potatoes Mixed veg with olive oil Snack (3:30 PM) Protein shake/bar Almonds or walnuts Apple or pear Dinner (6:30 PM) Salmon or tofu Steamed veg Mashed potatoes or quinoa Evening Snack (8:30 PM) Vegan yogurt or cottage cheese Dark chocolate or rice cake

This is just an example. You don’t need to follow it strictly or hit every number per meal. Just aim to meet your targets by dinner. Use Foodnoms to track until you know the macros in your usual meals.

Supplement guidance

Whey Protein To hit protein targets easily. Creatine Monohydrate To support muscle growth. Zinc + Magnesium To support recovery, sleep quality, and energy. Vitamin D3 To boost bone strength, and muscle function.

Supplements aren't essential, but they help when food alone isn’t enough or life gets busy.

Supplement guidance

Whey Protein To hit protein targets easily. Creatine Monohydrate To support muscle growth. Zinc + Magnesium To support recovery, sleep quality, and energy. Vitamin D3 To boost bone strength, and muscle function.

Supplements aren't essential, but they help when food alone isn’t enough or life gets busy.