Carb Backloading (Kiefer)
🎯 Body Recomposition🍽️ Asian🥗 Non_veg
Day-by-day plan
Meal | Food | Portion | Kcal | P/C/F 7am | Coffee + heavy cream | 12oz / 30ml | 100 | 1/1/11 11am | Eggs, bacon, avocado | 4/4 slice/half | 660 | 32/10/52 3pm | Chicken thigh + olive oil + greens | 200g/15ml/100g | 540 | 45/4/38 Pre-WO 5pm | Whey isolate (water) | 25g | 100 | 22/2/1 Post-WO 7pm | White rice, lean beef, sushi | 250g cooked/180g/2 rolls | 880 | 60/120/14 9pm | Ice cream + whey | 200g/25g | 520 | 30/55/22 **Total** | **2800** | **190/192/138**
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.