12-Week Bodybuilding Pre-Show Prep
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Stage-Ready Leanness🍽️ Continental, Mexican🥗 Non_veg🔥 2400 kcal💪 220g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 (training) | Brk | Egg whites, oats, berries, whey | 6 whites + 60 g + 100 g + 25 g | 480 | 50/52/4 |
| 1 | Mid-AM | Chicken, rice, asparagus, salsa | 150 g + 100 g + 150 g | 460 | 44/40/4 |
| 1 | Pre-lift | Whey + rice cake + jam | 25 g + 3 + 25 g | 280 | 26/52/1 |
| 1 | Post-lift | Whey + bagel + jam | 30 g + 1 + 25 g | 460 | 32/86/3 |
| 1 | Dinner | Lean beef, sweet potato, broccoli, olive oil | 180 g + 200 g + 200 g + 8 g | 540 | 50/40/22 |
| 1 | Pre-bed | Casein + almonds | 30 g + 12 g | 220 | 28/4/12 |
| 2 (lift) | Brk | Egg whites, oats, blueberries, whey | 6 whites + 60 g + 100 g + 25 g | 480 | 50/52/4 |
| 2 | Mid-AM | Tuna, brown rice, mixed greens, vinaigrette | 130 g + 100 g + 150 g + 8 g | 480 | 38/40/16 |
| 2 | Pre-lift | Whey + apple | 25 g + 1 | 220 | 24/24/2 |
| 2 | Post-lift | Whey + jasmine rice + chick |
Why these macros matter
Hitting 220g of protein at 2400 kcal makes this an easy win for stage-ready leanness. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.