Cyclist 3500 kcal Training Plan
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🎯 High-Volume Training Fuel🍽️ Asian, Continental🥗 Non_veg🔥 3500 kcal💪 165g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 | Breakfast | Oats, milk, banana, peanut butter, honey | 100 g + 300 ml + 1 + 30 g | 720 | 24/96/26 |
| 1 | On-bike (3 hr) | Sport drink + 2 bars + 1 gel | 1.5 L + 2 + 1 | 720 | 8/170/8 |
| 1 | Recovery | Choc milk + rice cakes + jam | 500 ml + 4 + 30 g | 540 | 22/86/8 |
| 1 | Dinner | Pasta, ground turkey, marinara, parm | 150 g + 150 g + 80 g | 820 | 48/96/22 |
| 1 | Snack | Greek yogurt + granola + berries | 200 g + 50 g | 380 | 22/48/10 |
| 1 | Pre-bed | Cottage cheese + walnuts | 200 g + 20 g | 320 | 28/8/18 |
| 2 | Breakfast | Eggs, sourdough, avocado, fruit | 3 + 2 sl + 1/2 + 1 | 620 | 26/52/30 |
| 2 | Mid-AM | Smoothie: whey, banana, oats, milk | 30 g + 1 + 40 g + 250 ml | 540 | 36/68/12 |
| 2 | Lunch | Rice bowl, salmon, edamame, soy | 250 g + 150 g + 80 g | 760 | 42/86/24 |
| 2 | Pre-ride | Toast + honey + espr |
Why these macros matter
Hitting 165g of protein at 3500 kcal makes this an easy win for high-volume training fuel. 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.