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MEAL PLAN Name Lewis Fine Age 17 years old Height 6’2” tall Weight 160 lbs

3,300 calories (540 cal in surplus) a day. 3,300 calories spread over 5 meals = 660 calories per meal.

BMR 1887 TDEE 2,760 for maintenance

413 grams of carbs per day. 248 grams of protein a day. 73 grams of fat per day. 83 grams of carbs per meal. 50 grams of protein per meal. 15 grams of fat per meal.

50/30/20 macro split. 50% carbs, 30% protein and 20% fats.

Meal examples:

Meal 1 (breakfast) 1 cup oatmeal = 1 cup blueberries = 6 egg whites = 2 whole egg = 2 slices lean turkey bacon =

56g carbs, 12g protein, 7g fats. 21g carbs, 1g protein, 0g fats. 1g carbs, 18g protein, 0g fats. 0g carbs, 12g protein, 10g fats. 0g carbs, 6g protein, 1g fats.

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

ALT. Meal 1 (breakfast) 3 buckwheat pancakes = 4 tsp. Maple syrup = 6 egg whites = 4 slices lean turkey bacon =

69g carbs, 13g protein, 15g fats. 18g carbs, 0g protein, 0g fats. 1g carbs, 18g protein, 0g fats. 0g carbs, 12g protein, 2g fats.

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

Meal 2 (post workout) 2 scoops mass gainer = 1 scoop whey protein = 2 cups fat free milk =

128g carbs, 21g protein, 4g carbs, 24g protein, 26g carbs, 16g protein,

1g fats. 2g fats. 0g fats.

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

Meal 3 (lunch) 7 oz. chicken = 1 cup brown rice = 1 cup broccoli =

0g carbs, 39g protein, 44g carbs, 5g protein, 11g carbs, 4g protein,

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

4g fats. 2g fats. 0g fats.

Meal 4 (snack) 2 scoops mass gainer = 1 scoop whey protein = 2 cups fat free milk =

128g carbs, 21g protein, 4g carbs, 24g protein, 26g carbs, 16g protein,

1g fats. 2g fats. 0g fats.

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

Meal 5 (dinner) 8 oz. sirloin steak = 8 asparagus = 2 wheat dinner rolls =

0g carbs, 69g protein, 13g fats. 5g carbs, 3g protein, 0g fats. 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.