PMDiet Plan
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Breakfast 1.25 scoops of BSN Syntha 6, 70g oats 50g banana 1 teaspoon of almond butter (add hot ater ! st"r# Morning 150g ch"c$en breast 200g seet potato handful of sp"nach 20g macadam"a nuts Lunch 160g salmon %llet & (250g sachet# sachet m"croa'able r"ce handful of $ale ! 50g p"neapple ("n u"ce N)* syrup# Afternoon 150g ch"c$en breast 200g seet potato handful of broccol" ! 100g a'ocado Post-workout shake 1.25 scoops of BSN Syntha 6 ! 50g '"targo Evening 100g beef stea$ 1 hole egg 200g h"te potato ! handful of sp"nach Before bed 100g smo$ed salmon ! 100g cottage cheese (+) fat# "th 50g 1.5 scoops of case"n ! 10 almonds
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Diet Plan
Transcript of PMDiet Plan
Leg & Back Days
Breakfast
1.25 scoops of BSN Syntha 6, 70g oats
50g banana
1 teaspoon of almond butter (add hot water & stir)
Morning 150g chicken breast
200g sweet potato
handful of spinach
20g macadamia nuts
Lunch 160g salmon fillet
(250g sachet) sachet microwavable rice
handful of kale & 50g pineapple (in juice NOT syrup)
Afternoon
150g chicken breast
200g sweet potato
handful of broccoli & 100g avocado
Post-workout shake
1.25 scoops of BSN Syntha 6 & 50g vitargo
Evening 100g beef steak
1 whole egg
200g white potato & handful of spinach
Before bed 100g smoked salmon & 100g cottage cheese (LOW fat) with 50g 1.5 scoops of casein & 10 almonds
Breakfast
1.5 scoops of BSN Syntha 6
80g oats
50g banana
1 teaspoon of almond butter (add hot water & stir)
Morning
160g chicken breast
200g sweet potato
handful of spinach
15g macadamia nuts
Lunch
160g salmon fillet
(250g sachet) sachet microwavable rice
handful of kale
Afternoon
160g chicken breast
200g sweet potato
handful of broccoli & 50g avocado
Post-workout shake
1.5 scoops of BSN Syntha 6 & 40g vitargo
Evening
120g beef steak
1 whole egg
1 egg white
250g white potato & handful of spinach
Before bed
100g smoked salmon & 150g cottage cheese (LOW avocado OR 1.5 scoops of casein & 10 almonds
Breakfast 1.5 scoops of BSN Syntha 6
60g oats, 50g banana
1 teaspoon of almond butter (add hot water & stir)
Morning160g chicken breast
200g sweet potato
handful of spinach
15g macadamia nuts
Lunch
160g salmon fillet
(250g sachet) sachet microwavable rice
handful of kale
Afternoon
160g chicken breast
200g sweet potato
handful of broccoli & 60g avocado
Evening 120g beef steak
3 egg whites
200g white potato & handful of spinach
Before bed100g smoked salmon & 150g cottage cheese (LOW fat) OR 1.5 scoops of
casein & 8 almonds
