Bodybuilding Peak Week
Day-by-day plan
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) Mon | Brk | Egg whites, ½ cup oats, blueberries, whey | 8 whites + 40 g + 80 g + 30 g | 360 | 50/32/3 Mon | Lunch | Chicken, broccoli, mixed greens, olive oil | 200 g + 200 g + 100 g + 8 g | 380 | 50/16/16 Mon | Snk | Whey + cucumber | 30 g | 130 | 28/3/2 Mon | Dinner | White fish, asparagus, ½ cup rice | 200 g + 200 g + 80 g | 380 | 48/32/4 Mon | Pre-bed | Casein + almond butter | 30 g + 8 g | 180 | 28/4/8 Wed (fill) | Brk | Egg whites, 1 cup oats, banana, whey | 8 whites + 80 g + 1 + 30 g | 540 | 56/72/4 Wed | Lunch | Chicken, jasmine rice, sweet potato, asparagus | 200 g + 150 g + 150 g + 150 g | 720 | 56/100/4 Wed | Pre-lift | Bagel + jam + whey | 1 + 30 g + 30 g | 480 | 36/86/3 Wed | Post-lift | Whey + rice cakes + jam | 30 g + 4 + 30 g | 380 | 30/68/2 Wed | Dinner | Lean steak, bak
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.