3-Day Carb Load Protocol
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🎯 Maximize Muscle Glycogen🍽️ Asian, Continental🥗 Non_veg🔥 3400 kcal💪 110g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 (Thu) | Breakfast | Oats, banana, honey, low-fat milk | 120 g + 1 + 30 g | 620 | 20/120/8 |
| 1 | Mid-AM | Bagel + jam + OJ | 1 + 40 g + 350 ml | 540 | 12/118/2 |
| 1 | Lunch | White rice, grilled chicken, miso soup | 350 g + 130 g | 700 | 38/130/8 |
| 1 | Snack | Rice cakes + honey + sport drink | 6 + 30 g + 500 ml | 460 | 4/108/2 |
| 1 | Dinner | Pasta marinara, parm, white bread | 180 g dry + 80 g + 2 sl | 880 | 30/170/10 |
| 1 | Pre-bed | Cereal + skim milk | 80 g + 250 ml | 380 | 16/76/2 |
| 2 (Fri) | Breakfast | Pancakes + maple + low-fat yogurt | 4 + 60 ml + 150 g | 660 | 22/124/8 |
| 2 | Snack | Pretzels + sport drink | 60 g + 500 ml | 340 | 6/76/2 |
| 2 | Lunch | Rice bowl, lean turkey, soy glaze, edamame | 350 g + 120 g | 720 | 40/118/10 |
| 2 | Snack | Fig bars + banana | 4 + 1 | 440 | 6/96/8 |
| 2 | Dinner | Sush |
Why these macros matter
Hitting 110g of protein at 3400 kcal makes this an easy win for maximize muscle glycogen. 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.