Lightweight Rower Cut 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🎯 Make Weight (72.5 Kg M / 59 Kg F)🍽️ Asian, Mexican🥗 Non_veg🔥 2400 kcal💪 175g protein
About this meal
| Day | Meal | Dish | Portion | kcal | Macros (P/C/F) |
|---|---|---|---|---|---|
| 1 | Pre-AM | Whey + banana + black coffee | 25 g + 1 | 240 | 24/30/2 |
| 1 | Brk | Eggs, sourdough, avocado, salsa | 3 + 1 sl + 1/2 | 460 | 24/26/26 |
| 1 | Lunch | Chicken bowl, quinoa, kale, lemon | 180 g + 150 g + 100 g | 540 | 48/56/12 |
| 1 | Snk | Greek yogurt 0% + berries + walnuts | 200 g + 100 g + 15 g | 280 | 24/22/10 |
| 1 | Dinner | Salmon, broccoli, sweet potato | 180 g + 200 g + 150 g | 540 | 44/40/22 |
| 1 | Pre-bed | Casein + 1 sq dark chocolate | 25 g + 10 g | 180 | 24/8/6 |
| 2 (water row) | Pre-AM | Whey + banana | 25 g + 1 | 240 | 24/30/2 |
| 2 | Brk | Oats, skyr, berries, almond butter | 60 g + 200 g + 100 g + 15 g | 540 | 32/52/16 |
| 2 | Lunch | Turkey wrap, soup, salad | 1 + 250 ml + 100 g | 460 | 38/40/14 |
| 2 | Snk | Cottage cheese + apple | 200 g + 1 | 240 | 26/24/4 |
| 2 | Dinner | Chicken stir-fry |
Why these macros matter
Hitting 175g of protein at 2400 kcal makes this an easy win for make weight (72.5 kg m / 59 kg f). 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.