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Build Lean Muscle to Make the Cover of Iron Man Magazine

Meal 1
2 slices Ezekiel bread
2 tbsp natural peanut butter
1 whole egg, 5 egg whites
tbsp olive oil
1 cup strawberries
Nutritional stats: 621 calories, 44 grams of protein, 46 grams of carbohydrates, 29
grams of fat
Meal 2
1 can tuna
1 small whole-wheat pita
1 cup sliced veggies (mushrooms, cucumbers, bell peppers, spinach)
1 tbsp balsamic vinegar mixed with tbsp olive oil
Nutritional stats: 355 calories, 38 grams of protein, 30.5 grams of carbohydrates, 9
grams of fat
Meal 3
4 oz grilled chicken
cup cooked quinoa
1 cup steamed green beans
10 almonds
Nutritional stats: 419 calories, 44 grams of protein, 34 grams of carbohydrates, 12
grams of fat
Pre-Workout Meal
1 scoop whey protein powder
cup raw oatmeal
1 banana
Nutritional stats: 305 calories, 25 grams of protein, 44.5 grams of carbohydrates, 3
grams of fat
Post-Workout Meal

2 scoops whey protein powder


1 bagel
1 tbsp jelly
Nutritional stats: 590 calories, 49 grams of protein, 87 grams of carbohydrates, 5 grams
of fat
Meal 4
6 oz. tilapia
1 cup cooked wild rice
2 tbsp sesame seeds
1 cup steamed broccoli
cup steamed carrots
Nutritional stats: 538 calories, 55 grams of protein, 48 grams of carbohydrates, 14
grams of fat
Meal 5
1 cup low-fat cottage cheese
2 tbsp. flaxseeds
Nutritional stats: 321 calories, 35 grams of protein, 18 grams of carbohydrates, 12
grams of fat
Daily total: 3149 calories, 290 grams of protein, 308 grams of carbs, 84 grams of fat