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Fouad Abiad's Project Inferno DAILY MEAL PLAN-WEEK 3

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Here’s an example of a daily diet plan for week 3 of the program. This week your overall caloric intake will drop and the macronutrient ratios will change slightly. The foods and quantities for this week are based on a 200-pound guy who needs to consume roughly 2,600 calories a day while losing body fat. 

As with previous weeks, you'll use the calculator to determine your specific dietary needs. Remember to weigh yourself at the end of week 3 before entering your info as this will make a difference in your caloric needs. Plug in your info and the chart will provide you with the overall calories, protein, carbohydrates, and fats that are right for your needs.

The calculator provides you with a conversion factor. To use this conversion factor simply take each food list in the diet and multiply by your conversion factor. This will give you the amount YOU should eat, based on your personal numbers. This conversion factor should not be applied to your intake of water or pre-workout supplements; only your protein, carbohydrates, and fats.

Here’s a daily meal plan example for individuals who fit the description above: 

MEAL AND TIMING FOOD SAMPLE
QUANTITY

Upon rising

Water

500 ml

Meal One: post-morning cardio

Egg whites

1 cup (8 fl. oz.)*

 

Whole eggs

1 large

 

Cream of brown rice

¼ cup**

 

Natural peanut butter

1 tbsp

Meal Two: Pre-workout meal (60-90 minutes before training)

Kaged Muscle Micropure Whey Isolate

2 scoops

 

Cream of brown rice

¼ cup**

 

Blueberries

1/2 cup

Meal Two (part 2): Pre-workout shake (15-20 minutes before training)

Pre-Kaged

1 scoop

 

Hydra-Charge

1 scoop

 

Citrulline

1 scoop

Himalayan salt

A dash (1-2 turns)

Blueberries

½ cup

Meal Three: Post-workout (30 minutes after training)

Flank steak

140 g^

 

Broccoli

100 g

 

Baked potato

100 g^

Meal Four

Chicken breast

175 g^

 

Asparagus

100 g

 

Long grain white
rice

3/4 cup^

 

Coconut oil

1 tbsp

Meal Five

Egg whites

1 cup (8 fl. oz.)*

 

Whole eggs

1 large

 

Spinach

100 g

 

Cream of Brown Rice

¼ cup**

 

Natural peanut butter

1 tbsp

Meal Six

Kaged Muscle Kasein

2 scoops

 

Natural peanut butter

1 tbsp

^ Measured cooked.
** Measure dry.
* Measured raw.

  

 

Download the Week 3 Sample Meal Plan

 


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