MUSCLE BUILDING      &      MAINTENANCE DIET PLAN

DAY 2

Breakfast:
Homemade muesli – See recipe below
Calories: 439 kcal
Protein: 56.8g
Carbohydrate: 149.5g
Fat: 19.3g

Mid-morning snack:

Three seed triangle – you made enough of these to last a few days, to bump the protein content
of this meal up you could have a shake with the triangles.
Calories: 386 kcal
Protein: 5.7g
Carbohydrate: 26.6g
Fat: 7.9g

Lunch:

Spanish omelette; you can make this yourself, or find a Spanish restaurant or café and they’ll do
it for you.
1 red onion
2 cloves of garlic
1 tin of tuna
3 omega eggs
2 tablespoons of olive oil
Fry the onion and garlic in olive oil then add the tuna. Fry this for a while and then add the
beaten eggs and cook slowly till it’s done.
Serve with ketchup.
Lunch calories: 555 kcal
Protein: 69.8g
Carbohydrate: 5.2g
Fat: 28.6g

Mid-afternoon snack:

Berries, yoghurt and nuts.
60g mix of blueberries, raspberries, strawberries
200ml bio-yoghurt
30g mixed nuts
1 tbp honey
Again if you don’t like weighing then this is a large handful of berries, ½ of nuts and a small pot of
yoghurt
Calories: 430 kcal
Protein: 17.4g
Carbohydrate: 28.1g
Fat: 28.4g

Dinner:

Seared tuna served on a mixed French salad.
To significantly raise the carb content for after an evening training session, serve on a bed on egg
noodle and soya sauce.
400g tuna steak
60g artichoke and asparagus
30g romaine lettuce
65g tomatoes
8g radishes
24g cucumber
1/4 green pepper
Light French dressing
Calories: 506 kcal
Protein: 97.1g
Carbohydrate: 6.0g (46g with noodles)
Fat: 10.8g

Post Workout Snack:

1 slice Banana bread (150g)
Calories: 507 kcal
Protein: 6.6g
Carbohydrate: 79.0g
Fat: 20.4g

Night Time Shake:

Use a scoop of your favourite whey protein mixed with water and ice.
Calories: approx. 200 kcal
Protein: 33.8g
Carbohydrate: 1.5g
Fat: 1.4g

Day 2 total calories:

3023 kcal
Protein: 287.2g
Carbohydrate: 295.9g
Fat: 116.8g.