1.Macronutrient Breakdown:
Protein: 1.6–2.2g per kg of body weight (muscle repair/growth).
Carbs: 4–7g per kg (energy for workouts).
Fats: 20–30% of total calories (hormone health).
Calories: Adjust based on goals:
Muscle Gain: Surplus of 250–500 calories/day.
Fat Loss: Deficit of 300–500 calories/day.
Maintenance: Match calorie intake to expenditure.
2.Meal Timing:
Pre-Workout (1–2 hours before): Carbs + moderate protein (e.g., oatmeal + eggs).
Post-Workout (within 1 hour): Protein + fast-digesting carbs (e.g., whey protein + banana).
Snacks: Greek yogurt, nuts, or fruit to fuel energy between meals.
Hydration: Aim for 3–4L of water daily; add electrolytes for intense sessions.
3.Sample Meal Plans
1. Muscle Gain Plan (~3,000 calories)
Breakfast: 3 eggs, 2 slices whole-grain toast, avocado, spinach.
Snack: Protein shake + 1 cup mixed berries.
Lunch: 150g grilled chicken, 1 cup quinoa, roasted veggies.
Pre-Workout: 1 scoop protein powder + oats.
Post-Workout: 1 scoop whey protein + 1 banana.
Dinner: 200g salmon, sweet potato, broccoli.
Before Bed: Cottage cheese + almonds.
2. Fat Loss Plan (~1,800–2,200 calories)
Breakfast: Greek yogurt + chia seeds + blueberries.
Snack: Hard-boiled eggs + cucumber slices.
Lunch: Grilled turkey breast, mixed greens, olive oil dressing.
Pre-Workout: Apple + peanut butter.
Post-Workout: Grilled chicken + steamed asparagus.
Dinner: Shrimp stir-fry with veggies + cauliflower rice.
Snack: Protein bar (low sugar).
3. Endurance/Performance Plan (High-carb focus)
Breakfast: Oatmeal + banana + almond butter.
Snack: Rice cakes + honey.
Lunch: Brown rice, lean beef, stir-fried veggies.
Pre-Workout: Dates + sports drink (for long sessions).
Post-Workout: Recovery shake (carbs + protein).
Dinner: Whole-wheat pasta + turkey meatballs + salad.
Supplements to Consider
Whey Protein: Quick post-workout protein source.
Creatine: Enhances strength and muscle gains.
BCAAs: Optional for endurance training or fasted workouts.
Multivitamin: Fill nutritional gaps.
Special Considerations
Vegetarian/Vegan: Use lentils, tofu, tempeh, or pea protein.
Budget-Friendly: Canned tuna, eggs, frozen veggies, bulk oats.
Food Allergies: Swap dairy for almond milk, gluten-free grains.
Tracking Progress
Use apps (MyFitnessPal, Cronometer) to log food and macros.
Adjust portions if weight/muscle goals stall.
Reassess every 4–6 weeks.
Final Tips
Prioritize whole foods (lean meats, whole grains, veggies, healthy fats).
Stay consistent—nutrition is 80% of results.
Pair your meal plan with a structured workout routine.
Let me know if you’d like a customized plan for your specific goals! 💪🍎
