Diet Plan: 3500 Calories | Maximuscle Downloads
8.00am Breakfast Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Shredded Wheat bitesize 75 g 267 9 54 2
Skimmed milk 200 ml 68 7 10 0
Promax 1 scoop 120 23 2.04 2.07
Total   455 39 66.04 4.07
10.30am Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Promax Meal bar 1 206 21.6 17 5.7
Cyclone 1.5 scoops 230 30 21 4.68
Total   436 51.6 38 10.38
1.00pm Lunch Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Mayonnaise (low calorie) 10 g 30 0 1 3
Tuna steak in brine (tin) 200 g 156 39 0 1
Total   454 53 47 8
3.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cashew nuts 20 g 140 2 1 14
Progain 2 scoops 453 32.4 68.4 10.2
Total   593 34.4 69.4 24.2
5.00pm Snack Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Wholegrain bread 4 slices 268 14 46 4
Salad cream (light) 20 g 47 0 3 4
Skinless chicken breast (grilled) 130 g 151 28 0 4
Cyclone 1.5 scoops 230 30 21 4.68
Total   696 72 70 16.68
7.00pm Dinner Amount Calories Protein (g) Carbohydrate (g) Fat (g)
Cheddar cheese (half fat) 80 g 209 25 0 12
Baked potato 450 g 329 9 71 1
Baked beans (small tin) 1 154 10 28 0
Total   692 44 99 13
Daily Total   Calories Protein (g) Carbohydrate (g) Fat (g)
    3326 294 389.44 76.33
Note:
  • If you don't tolerate dairy products, you can substitute skimmed milk for soya or rice milk.
  • If you are on a gluten-free diet, substitute rice bread or wheat-free bread for wholegrain bread. These foods are widely available in the organic section of your local supermarket (Tesco's or Sainsbury's).
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