Hello, !
AnonymousUser
0
Notifications
Mark all as read

Meal Plan 20260817-20260823

No Date

Daily Macronutrient Baseline Target

  • Calories: ~1,800–1,850 kcal

  • Protein: 160g–170g (~2.4g/kg to protect muscle mass during the deficit)

  • Carbohydrates: 150g–165g (Periodized directly around morning workouts)

  • Dietary Fat: 45g–52g (To maintain endocrine function and Omega-3 absorption)

Monday (Rest/Recovery — Updated Dinner)

  • 8:30 PM Dinner: Kung Pao Defrosted Chicken & Rice with Miso Broth

    • Ingredients: 180g Raw chicken breast (defrosted), 125g Cooked Arroz Vaporizado, 100g frozen bell peppers, 1.5 tbsp Lee Kum Kee Kung Pao sauce, 1 tsp EVOO, garlic, ginger.

    • Side: 3-Minute Electrolyte Miso Broth (1 tbsp Red Miso, green onions, 400ml water).

    • Supplementation: Take 3 HSN Ultra Omega-3 softgels mid-meal + 200mg L-Theanine before bed.

    • Preparation: Sear the defrosted chicken strips in 1 tsp EVOO for 4 minutes. Add bell peppers, garlic, ginger, and Kung Pao sauce; toss until glazed. Serve over 125g warm cooked rice alongside your fresh miso broth.

    • Macros: ~480 kcal | 44g Protein | 50g Carbohydrates | 11g Fat

Monday Total: ~1,735 kcal | 172g Protein | 121g Carbohydrates | 41g Fat

Tuesday (Interval Run: 5x1000m @ 7:30 AM)

  • 7:00 AM Pre-Run Fuel: 1 Ripe Banana + Black Coffee + 200mg HSN L-Theanine.

    • Macros: ~90 kcal | 1g Protein | 22g Carbohydrates | 0g Fat

  • 9:00 AM Post-Interval Recovery Breakfast: 50g Copos de avena + 1.25 scoops HSN Evowhey + 5g Creatine + cinnamon.

    • Macros: ~325 kcal | 34g Protein | 36g Carbohydrates | 5g Fat

  • 1:30 PM Lunch: Loaded Tex-Mex Beef Smash Wrap

    • Ingredients: 100g Mercadona Burger Meat, 1 Tortilla Integral, 1 slice Lonchas de Queso Light, 2 tbsp grated tomato, 30g Jalapeños, fresh cilantro.

    • Macros: ~395 kcal | 30g Protein | 22g Carbohydrates | 18g Fat

  • 5:00 PM Afternoon Snack: 1 tub Dia Lactea Natilla + 1 scoop HSN Evowhey.

    • Macros: ~230 kcal | 32g Protein | 16g Carbohydrates | 3g Fat

  • 8:30 PM Dinner: High-Protein Jamón & Cilantro Lentil Stew

    • Ingredients: 200g Hacendado lentils (rinsed/drained), 100g Taquitos de jamón, 1 tbsp tomato paste, garlic, cumin, 1 tsp Datu Puti vinegar, fresh cilantro.

    • Side: 1 bowl Red Miso Broth.

    • Supplementation: Take 3 HSN Ultra Omega-3 softgels mid-meal.

    • Macros: ~410 kcal | 42g Protein | 28g Carbohydrates | 12g Fat

Tuesday Total: ~1,450 kcal | 139g Protein | 124g Carbohydrates | 38g Fat (Add 1 scoop Evowhey in water post-run if appetite demands to hit ~1,560 kcal).

Wednesday (Gym Workout @ 7:30 AM)

  • 7:00 AM Pre-Workout Fuel: 1 Ripe Banana + Black Coffee + 200mg HSN L-Theanine.

    • Macros: ~90 kcal | 1g Protein | 22g Carbohydrates | 0g Fat

  • 9:00 AM Post-Workout Breakfast: 3 Whole eggs scrambled + 1 Tortilla Integral + 5g Creatine.

    • Macros: ~350 kcal | 21g Protein | 18g Carbohydrates | 18g Fat

  • 1:30 PM Lunch: Cold Cilantro-Lime Lentil & Jamón Salad

    • Ingredients: 200g Hacendado lentils (rinsed), 100g Taquitos de jamón, 30g Jalapeños, 2 tbsp lime juice, fresh cilantro.

    • Macros: ~365 kcal | 42g Protein | 25g Carbohydrates | 9g Fat

  • 5:00 PM Afternoon Snack: 1.5 scoops HSN Evowhey in cold water.

    • Macros: ~160 kcal | 33g Protein | 2g Carbohydrates | 2g Fat

  • 8:30 PM Dinner: Asian Glazed Tofu Seco & Rice Bowl

    • Ingredients: 150g Tofu Seco, 125g Cooked Arroz Vaporizado, 100g green beans, 1 tbsp soy sauce, 1 tsp sesame oil, ginger, garlic.

    • Side: Red Miso Broth.

    • Supplementation: Take 3 HSN Ultra Omega-3 softgels mid-meal.

    • Macros: ~520 kcal | 38g Protein | 54g Carbohydrates | 16g Fat

Wednesday Total: ~1,485 kcal | 135g Protein | 121g Carbohydrates | 45g Fat (Optionally add 1 tub Dia Natilla at 5:00 PM to hit ~1,600 kcal).

Thursday (Lactate Threshold Tempo Run @ 7:30 AM)

  • 7:00 AM Pre-Run Fuel: 1 Ripe Banana + Black Coffee + 200mg HSN L-Theanine.

    • Macros: ~90 kcal | 1g Protein | 22g Carbohydrates | 0g Fat

  • 9:00 AM Post-Run Breakfast: 50g Copos de avena + 1.25 scoops HSN Evowhey + 5g Creatine.

    • Macros: ~325 kcal | 34g Protein | 36g Carbohydrates | 5g Fat

  • 1:30 PM Lunch: Panceta & Chicken Asian Fried Rice

    • Ingredients: 100g Raw chicken, 20g Bon Area Panceta Curada, 150g Cooked Arroz Vaporizado, green beans, 1 tbsp soy sauce.

    • Macros: ~480 kcal | 36g Protein | 48g Carbohydrates | 14g Fat

  • 5:00 PM Afternoon Snack: 1 tub Dia Lactea Natilla + 1 scoop HSN Evowhey.

    • Macros: ~230 kcal | 32g Protein | 16g Carbohydrates | 3g Fat

  • 8:30 PM Dinner: High-Protein Miso Soba & Tofu Soup

    • Ingredients: 100g Tofu Seco, 50g Dry Spaghetti (used as noodles), 1 tbsp Red Miso, 1/2 tsp chicken granules, green onions.

    • Supplementation: Take 3 HSN Ultra Omega-3 softgels mid-meal.

    • Macros: ~450 kcal | 32g Protein | 48g Carbohydrates | 13g Fat

Thursday Total: ~1,575 kcal | 135g Protein | 170g Carbohydrates | 35g Fat

Friday (Gym Workout @ 7:30 AM)

  • 7:00 AM Pre-Workout Fuel: Black Coffee + 200mg HSN L-Theanine.

  • 9:00 AM Post-Workout Breakfast: 3 Whole eggs scrambled with 2 tbsp grated tomato + 1 tub Dia Natilla + 5g Creatine.

    • Macros: ~310 kcal | 25g Protein | 16g Carbohydrates | 15g Fat

  • **1:30 PM l

    • Macros: ~540 kcal | 42g Protein | 56g Carbohydrates | 14g Fat

  • 5:00 PM Afternoon Snack: 1.5 scoops HSN Evowhey in cold water.

    • Macros: ~160 kcal | 33g Protein | 2g Carbohydrates | 2g Fat

  • 8:30 PM Dinner: Chimichurri Chicken & Green Beans

    • Ingredients: 120g Raw chicken breast, 150g green beans, 1 tbsp Chimichurri, 1 tsp EVOO, lime juice.

    • Side: Red Miso Broth.

    • Supplementation: Take 3 HSN Ultra Omega-3 softgels mid-meal.

    • Macros: ~360 kcal | 36g Protein | 12g Carbohydrates | 14g Fat

Friday Total: ~1,370 kcal | 136g Protein | 86g Carbohydrates | 45g Fat (Pushes a deeper deficit to maximize fat oxidation before Saturday's long run).

Saturday (Long Run 12km / Hike Day)

  • 7:00 AM Pre-Run Fuel: 1 Ripe Banana + Black Coffee.

    • Macros: ~90 kcal | 1g Protein | 22g Carbohydrates | 0g Fat

  • 10:00 AM Post-Run Recovery Breakfast: 2 Whole eggs + 1 tub Dia Natilla mixed with 1 scoop HSN Evowhey + 5g Creatine.

    • Macros: ~370 kcal | 42g Protein | 18g Carbohydrates | 12g Fat

  • 1:30 PM Lunch: Tofu Seco & Panceta Asian Noodle Soup

    • Ingredients: 150g Tofu Seco, 20g La Selva Panceta, 60g Dry Spaghetti, 1/2 tsp chicken granules, ginger, green onions.

    • Macros: ~575 kcal | 42g Protein | 54g Carbohydrates | 20g Fat

  • 5:00 PM Afternoon Snack: 1 scoop HSN Evowhey in water.

    • Macros: ~110 kcal | 22g Protein | 1g Carbohydrate | 1.5g Fat

  • 8:30 PM Dinner: Jalapeño-Lime Bonito Tuna Rice Bowl

    • Ingredients: 1 can Bonito del Norte (drained), 150g Cooked Arroz Vaporizado, 20g Jalapeños, soy sauce, fresh cilantro.

    • Supplementation: Take 3 HSN Ultra Omega-3 softgels mid-meal.

    • Macros: ~420 kcal | 28g Protein | 46g Carbohydrates | 12g Fat

Saturday Total: ~1,565 kcal | 135g Protein | 141g Carbohydrates | 45.5g Fat

Sunday (Easy 5km Recovery Run)

  • 9:00 AM Breakfast: Oreja de Cerdo Hash & Eggs

    • Ingredients: 100g Bon Area Oreja de Cerdo, 2 Whole eggs, 100g frozen bell peppers, paprika, oregano.

    • Macros: ~380 kcal | 32g Protein | 6g Carbohydrates | 24g Fat

  • 1:30 PM Lunch: Tofu Seco & Miso Glazed Green Beans

    • Ingredients: 150g Tofu Seco, 125g Cooked Arroz Vaporizado, 150g green beans, 1 tsp sesame oil, 1 tsp Red Miso glaze.

    • Macros: ~460 kcal | 36g Protein | 48g Carbohydrates | 15g Fat

  • 5:00 PM Snack: 1 tub Dia Natilla + 1 scoop HSN Evowhey + 5g Creatine.

    • Macros: ~230 kcal | 32g Protein | 16g Carbohydrates | 3g Fat

  • 8:30 PM Dinner: Crispy Oreja de Cerdo & Miso Broth

    • Ingredients: 100g Oreja de Cerdo (crisped in pan with garlic and soy sauce) + Large Red Miso Broth.

    • Supplementation: Take 3 HSN Ultra Omega-3 softgels mid-meal.

    • Macros: ~260 kcal | 24g Protein | 4g Carbohydrates | 15g Fat

Sunday Total: ~1,330 kcal | 124g Protein | 74g Carbohydrates | 57g Fat

Sports Dietetics & Performance Rationale

  1. Hepatic Glycogen Priming: Consuming 1 Ripe Banana ~30 minutes prior to your Tuesday intervals, Thursday tempo, and Saturday long run rapidly elevates blood glucose and tops off liver glycogen without causing gastrointestinal distress. Liver glycogen is responsible for maintaining blood glucose during exercise; preventing a dip in blood sugar keeps your central nervous system sharp to hit sub-40:00 10km interval pacing.

  2. "Troy" Aesthetic Muscle Retention: Protein intake remains elevated above ~2.2–2.4 g/kg daily across raw chicken breast, tofu seco, eggs, jamón, and whey. In an 1,850 kcal deficit, high protein intake suppresses muscle proteolysis (breakdown) while maximizing Muscle Protein Synthesis (MPS), forcing your body to burn adipose tissue to reach 10–12% body fat.

  3. Targeted Sodium Rehydration: Red Miso paste and Taquitos de Jamón provide concentrated dietary sodium. Consuming sodium post-run accelerates intestinal fluid absorption via SGLT1 co-transporters, expanding plasma volume and aiding recovery.

Scientific References

  1. Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27.

  2. Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.

  3. Maughan, R. J., & Leiper, J. B. (1995). Sodium intake and post-exercise rehydration in man. European Journal of Applied Physiology, 71(4), 311–319.

Uploading image...