Rhi - Diet Plan for Client

 

Client Profile

Age: 25

Gender: Female

Weight: 58kg (128lbs)

Hight: 168cm

Goal: Gain Muscle

BMR: 1398

TDEE: 1725

Fitness Level: Moderate: Cycles to commute 3x a week, Gym x2 a week, x1 Home Workout/Run

 

Plan of Action & Macronutrients

In order to build muscle, I am going to add 10% to the client's TDEE, and therefore create a diet plan that consists of approx 1897.5 calories per day. 

Since this client is moderately active and trains at the gym twice a week, I am aiming to include approx 128g of protein in their diet daily to aid muscle growth, 25.6g of fat (20% of calories), and 380g of carbs (0.3g per lb of bodyweight).

 

Meal Ideas

Breakfast (450kcal): Scrambled Eggs (x3 eggs), 1/2 Avocado, 2 slices Wholemeal Toast.

Pre-Workout (100kcal): Protein Shake

Lunch (550kcal): Jacket Sweet Potato, Tuna filling, Steamed Broccoli and Spinach. A Banana and a handful of Fruit & Nut mix.

Dinner (600kcal): Chicken, Pasta and Pesto, with a side of Kale, sprinkled with Walnuts

Sweet Treat (175kcal) : Chia Seed Pudding with Blueberries and Unsweetened Almond Milk

 

This Meal/Diet plan will be used alongside an exercise/fitness plan.