leangains.txt

1g fat = 9 kcal
1g protein/carbs = 4 kcal


Working Day
==================================
3000 calories
200g+ carbs
50g fat


Meal 1 (12-1pm) 20/25% calories
  600 kcal
  30g protein
  40g carbs = 120 cal
  40g fat = 360 cal

Meal 2 (4-5pm) pre w/o
  600 kcal
  30g protein
  40g carbs = 120 cal
  40g fat = 360 cal

Meal 3 (8-9pm) post w/o
  1800 kcal 
  90g protein
  120g carbs
  120g fat

Rest Day
==================================
2000 calories
100g carbs
100g fat

Meal 1 (12-1pm) 20/25% calories
  400 kcal
  35g protein
  20g carbs = 80 cal
  20g fat = 180 cal

Meal 2 (4-5pm) pre w/o
  400 kcal
  35g protein
  20g carbs
  20g fat

Meal 3 (8-9pm) post w/o
  1200 kcal 
  105g protein
  60g carbs
  60g fat