Ironman Build — 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🎯 Peak 16-Week Build🍽️ Continental🥗 Non_veg🔥 4500 kcal💪 200g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 brick | Brk | Oats, milk, banana, eggs, peanut butter | 120 g + 300 ml + 1 + 2 + 25 g | 880 | 38/96/30 |
| 1 | Bike (5 hr) | Bottles + bars + gels + cola | 4 L + 4 + 3 + 250 ml | 1840 | 12/420/14 |
| 1 | Run (60 min) | 2 gels + sport drink | 2 + 500 ml | 280 | 0/70/0 |
| 1 | Post | Smoothie: whey, banana, oats, milk, PB | 30 g + 1 + 50 g + 300 ml + 25 g | 720 | 42/82/22 |
| 1 | Dinner | Pasta, lean beef, marinara, parm, bread | 180 g + 180 g + 80 g + 2 sl | 1080 | 56/118/30 |
| 1 | Pre-bed | Casein + tart cherry + dark chocolate | 30 g + 240 ml + 20 g | 380 | 28/52/12 |
| 2 (long run) | Brk | Eggs, sourdough, avocado, fruit, OJ | 3 + 2 sl + 1/2 + 1 + 250 ml | 720 | 28/72/30 |
| 2 | Pre-run | Bagel + jam + espresso | 1 + 30 g | 380 | 12/76/3 |
| 2 | Run (2.5 hr) | 4 gels + sport drink | 4 + 750 ml | 580 | 0/140/0 |
| 2 |
Why these macros matter
Hitting 200g of protein at 4500 kcal makes this an easy win for peak 16-week build. 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.