Uploaded by manandhar_babin

Babin Nutrition Plan

Babin Nutrition Plan
Meal 1:
Protein: 7 egg whites + 1 whole OMEGA eggs
Carbs: 80g of oats (measured on the surface) + one handful of berries
(blackberries, blueberries or capsins)
Total: Calories 487
Protein: 39.9
Carbs: 62
Fat: 13.2
Meal 2:
Protein: 250 g fish (tilapia, cod) grilled or oven (weighed after it is made)
Carbs: 200g white rice (weighed after it's done)
Fibrous carbs: 1 cup of veggies (asparagus, broccoli or green beans)
Fat: 1 teaspoon of coconut or olive oil
Total: Calories 512
Protein: 39.9
Carbs: 55.6 Fat: 7.5
Meal 3:
After 30/45 minutes after finishing the training
Protein: 250g chicken or turkey breast (weighed after it is done)
Carbs: 200 g white rice (weighed after it is made)
Total: Calories 654
Protein: 39.9
Carbs: 50.4
Fat: 11
Meal 4:
Protein: 230g chicken breast or grilled turkey (weighed after it is done)
Carbs: 250g red baked potatoes / baked (weighed after it is done)
Total: Calories 602
Protein: 77.1
Carbs: 49
Fat: 8.7
Meal 5:
Protein: 250g grilled weak beef (weighed after it is done)
Carbs: 100 g brown rice (weighed after boiling)
Fibrous carbs: 1 cup veggies (150g) (asparagus, broccoli, green beans) or a
large green lettuce
Total: Calories 638
Protein: 57.9
Carbs: 35.9
Fat: 29.6
Meal 6:
Protein: 250 g salmon (weighed after it is done)
Fibrous carbs: 1 cup veggies (150g) (asparagus, broccoli, green beans) OR a big
green lettuce!
Total: Calories 247
Protein: 49.2
Carbs: 9.6
Fat: 2.4
+ Pre Workout
+ 5g creatine micronised pure creatine
During Workout
+ 10 grams BCAA (X-tend)
Post Workout Shake:
1 scoop Whey Protein
5 liters of water every day
On rest day:
Still take BCAA and Glutamine
This is for informational purposes only. You can change any of the items for
something else as long as it contains the same macros. This meal plans has not
been catered for any allergies or dietary requirements.