Nutrition
Daily calories and macros for your goal and training days.
Workouts per week: 3
2,290
kcal per day
Estimated maintenance: 2,293 kcal · Water 2.6 L
135 g
Protein
282 g
Carbs
69 g
Fat
Meals around training
Before training (1–2 h)
Rice or oats + lean protein (chicken, Greek yogurt). Keep fat and fibre low.
After training
~34 g protein + carbs: eggs on toast, banana shake, tuna pasta.
Rest of the day
Split protein over 4 meals of ~34 g. Vegetables and fruit at each.
Rest days
Keep protein the same and trim carbs slightly.
Guidance estimate (Mifflin-St Jeor). Not a substitute for advice from a health professional.