Football Lineman 4500 kcal
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🎯 Hold Mass + Power🍽️ Asian, Continental🥗 Non_veg🔥 4500 kcal💪 240g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 (lift + practice) | Brk | Oats, milk, eggs, bacon, fruit | 120 g + 300 ml + 4 + 3 sl + 1 | 980 | 50/96/40 |
| 1 | Mid-AM | Smoothie: whey, banana, oats, milk, PB | 40 g + 1 + 60 g + 300 ml + 25 g | 760 | 50/82/22 |
| 1 | Lunch | Rice bowl, chicken thighs, edamame, slaw | 350 g + 200 g + 100 g | 920 | 60/86/30 |
| 1 | Pre-prac | Bagel + jam + whey | 1 + 30 g + 30 g | 460 | 36/76/3 |
| 1 | Post-prac | Whey + chocolate milk + bagel + PB | 40 g + 500 ml + 1 + 30 g | 880 | 50/110/26 |
| 1 | Dinner | Steak, mash, broccoli, parm, bread | 280 g + 350 g + 200 g + 2 sl | 1180 | 68/96/46 |
| 1 | Pre-bed | Casein + walnuts + dark chocolate | 40 g + 30 g + 20 g | 460 | 38/22/26 |
| 2 (practice) | Brk | Eggs, sourdough, avocado, fruit, OJ | 4 + 2 sl + 1 + 1 + 350 ml | 880 | 36/82/40 |
| 2 | Lunch | Pasta, lean beef, marinara, parm |
Why these macros matter
Hitting 240g of protein at 4500 kcal makes this an easy win for hold mass + power. 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.