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    Male Flex Diet - Bulk 160-190

    Uploaded by

    Ansh menon

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Male Flex Diet - Bulk 160-190

    Uploaded by

    Ansh menon
    2 views1 page

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
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    2 views1 page

    Male Flex Diet - Bulk 160-190

    Uploaded by

    Ansh menon

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    MALE FLEXIBLE DIET BULK (160-190 LB)

    All items should be measured raw/uncooked/dry unless indicated otherwise.


    If you have any questions or issues, please email services@legionsupplements.com
    Meal Food Calories Protein Carbs Fat
    1 scoop whey protein (recommend Legion Whey+) 120 22 4 2
    Pre
    240 ml whole milk 146 8 11.4 7.8
    Workout
    2 medium bananas (126 grams each) OR 2 medium apples (200
    1

    Shake 224 2.8 57.6 0.8


    grams each) OR 2 medium pears (178 grams each)
    Total Meal 1 490 32.8 73 10.6

    Workout/Cardio
    200 grams (measured dry) old-fashioned oats 758 26.4 135.4 13
    150 grams Fage® Total 2% Greek yogurt OR 22 grams PB®fit Original
    Post OR ¾ scoop whey protein (recommend Legion Whey+)
    96 13.6 4.1 2.7
    Workout
    15 grams honey OR 15 grams jam OR 75 grams mixed berries
    2

    Breakfast (strawberries, raspberries, blueberries, blackberries)


    46 0 12.4 0

    Cinnamon, nutmeg, vanilla extract, stevia (if desired) 12 0.1 2.1 0.8
    Total Meal 2 912 40.1 154 16.5
    2 slices whole grain bread 217 11 35.5 3.5
    110 grams sliced chicken breast OR 110 grams sliced turkey breast 107 18.8 3.2 1.7
    15 grams low fat cheddar cheese OR 15 grams mozzarella cheese 47 4.1 0.4 3.1
    100 grams tomato, romaine lettuce 18 0.9 3.9 0.2
    Lunch 10 grams light mayonnaise 24 0 0.7 2.2
    3

    1 tablespoon mustard, salt, pepper (if desired) 9 0.6 0.9 0.5


    Side salad (75 grams spinach OR 100 grams romaine lettuce, 50
    46 3.2 9.4 1.5
    grams tomato, 50 grams cucumber, 30 grams carrots)
    2 tablespoons balsamic vinegar, dry seasonings (if desired) 28 0.2 5.4 0
    Total Meal 3 496 38.8 59.4 12.7
    1 Quest® Bar OR 1 Legion Protein Bar 250 20 21 9
    Afternoon
    1 medium banana (126 grams) OR 1 medium apple (200 grams) OR
    Snack 112 1.4 28.8 0.4
    4

    160 grams grapes


    Total Meal 4 362 21.4 49.8 9.4
    200 grams chicken breast, trimmed of fat OR 190 grams sirloin,
    216 40.6 0 6
    trimmed of ALL fat (leave out oil/butter/sour cream if having sirloin)
    360 grams potato OR 320 grams sweet potato 277 7.6 63 0.3
    200 grams zucchini OR 150 grams mushrooms OR 100 grams broccoli 34 2.4 6.2 0.6

    Dinner 1 teaspoon olive oil OR 5 grams butter OR 20 grams sour cream


    40 0 0 4.5
    (leave out if having sirloin)
    5

    1 tablespoon BBQ sauce (17 grams) OR 1½ tablespoons ketchup (25


    29 0.1 6.9 0.1
    grams), dry seasonings (if desired)
    2 Nabisco Chips Ahoy! Original Chocolate Chip Cookies (22 grams) OR
    107 0.7 14.7 5.3
    2 Oreo cookies (23 grams)
    Total Meal 5 703 51.4 90.8 16.8
    Calories Protein Carbs Fat
    Target 2950 185 g 405 g 65 g
    Totals 2963 184.5 427 66

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