Powerlifting Meet Day Fueling
About this meal
Day | Meal | Dish | Portion | kcal | Macros (P/C/F) -1 | Brk | Oats + banana + honey + skim milk | 80 g + 1 + 30 g + 250 ml | 540 | 18/108/4 -1 | Lunch | Chicken bowl, rice, edamame, soy | 150 g + 200 g + 80 g | 660 | 38/82/12 -1 | Snk | Bagel + jam + sport drink | 1 + 30 g + 350 ml | 460 | 12/106/2 -1 | Dinner (early) | Pasta marinara, parm, white bread | 150 g + 60 g + 1 sl | 700 | 28/118/14 -1 | Pre-bed | Toast + honey + chamomile | 2 + 30 g | 280 | 6/60/2 Day | Wake 5am | Coffee + sip water | 250 ml | 5 | 0/0/0 Day | Weigh-in 7am | Bagel + jam + whey + sport drink | 1 + 30 g + 25 g + 500 ml | 580 | 32/108/3 Day | Pre-squat | Banana + caf gel | 1 + 1 | 200 | 1/48/0 Day | Between squat attempts | Sport drink sips + 1/2 PB&J | 250 ml + 0.5 | 240 | 6/40/8 Day | Post-squat | Rice cakes + jam + whey | 3 + 25 g + 25 g | 280 | 26/44/2 Day | P
Why these macros matter
Hitting 130g of protein at 3000 kcal makes this an easy win for sustained energy across 9 attempts. 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.