Training Type Calories Protein Carbs Fats

Non-Training Day 1910 150g 80 110

Light Training Day 1950 150g 165 75
Moderate Training Day 2600 150g 245 110
Hard Training Day 3000 150g 330 115

5 meal per day Carbs by meal by Training Type

Proteine per
meal No training Light Moderate Hard
Breakfast 30g 16g 8g 12g 16g
Lunch 30g 16g 8g 12g 16g
Pre workout 30g 16g 25g 37g 50g
Post workout 30g 16g 66g 98g 132g
Post post workout 30g 16g 58g 86g 115g

5 meal per day Fats by meal by Training Type

Proteine per
meal No training Light Moderate Hard
Breakfast 30g 22g 30g 45g 50g
Lunch 30g 22g 30g 45g 50g
Pre workout 30g 22g 7,5g 9g 5g
Post workout 30g 22g 0g 0g 0g
Post post workout 30g 22g 7,5g 11g 10g
 5 meal per day Non-Training
Protein Carbs Fat

8h Breakfast 30g 16g 22g

11h Lunch 30g 16g 22g
12h30 Pre workout 30g 16g 22g
17h30 During/Post workout 30g 16g 22g
20h
Post post workout 30g 16g 22g

5 meal per day Light Training

Protein Carbs Fat

8h Breakfast 30g 8g 30g

11h Lunch 30g 8g 30g
12h30 Pre workout 30g 25g 7,5g
17h30 During/Post workout 30g 66g 0
20h
Post post workout 30g 58g 7,5g

5 meal per day Moderate Training

Protein Carbs Fat

8h Breakfast 30g 12g 45g

11h Lunch 30g 12g 45g
12h30 Pre workout 30g 37g 8g
17h30 During/Post workout 30g 33g/65g 0
20h
Post post workout 30g 86g 11g

5 meal per day Hard Training

Protein Carbs Fat

8h Breakfast 30g 16g 50g

11h Lunch 30g 16g 50g
12h30 Pre workout 30g 50g 6g
17h30 During/Post workout 30g 44g/88g 0
20h
Post post workout 30g 115g 10g