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EVENING MEAL 8PM ASIAN SALMON amp ASPARAGUS Ingredients Amount Protein Carbs Fibre Fats Kcal Salmon 100g 28 0 0 16 256 Rice 65g 3 50 2 1 221 Asparagus 50g 1 2 1 0 12 Onion 30g 0 3 1 0 12 Peppers 30g 0 2 1 0 8 Lemon 1 2 0 2 1 0 Light Soya Sauce 2 tbsp 0 0 0 0 8 16 Total 36 59 6 17 533 DAILY GOAL 90 DAYS BIKINI MEAL PLAN 160LB WWW RUDYMAWER COM 5 Protein Carbohydrates Fats Calories 161 208 29

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90 DAYS BIKINI MEAL PLAN 160LB,HIGH CARB DAY CALORIE REQUIREMENTS. Daily Intake 1750,MACRONUTRIENTS,Carbohydrates 50 875 219. Protein 35 613 153,Fats 15 263 29,MOD CARB DAY CALORIE REQUIREMENTS. Daily Intake 1750,MACRONUTRIENTS,Carbohydrates 30 525 131. Protein 35 613 153,Fats 35 613 68,LOW CARB DAY CALORIE REQUIREMENTS.
Daily Intake 1500,MACRONUTRIENTS,Carbohydrates 10 150 38. Protein 40 600 150,Fats 50 750 83,WWW RUDYMAWER COM 1. 90 DAYS BIKINI MEAL PLAN 160LB,DAILY GOAL,Protein Carbohydrates Fats Calories. 158 195 37 1745,BREAKFAST 9AM EGGS BACON,Ingredients Amount Protein Carbs Fibre Fats Kcal. Whole Eggs 2 12 0 0 8 120,Low Fat Turkey Bacon 75g 17 1 0 2 90.
Kale 100g 3 10 2 1 61,Tomatoes 75g 0 3 0 0 12,Reduced Sugar Ketchup 1 tbsp 0 3 0 0 12. Butter Spray 0 0 0 0 0,Total 32 17 2 11 295,LUNCH 1PM CHICKEN POTATO. Ingredients Amount Protein Carbs Fibre Fats Kcal,Potato Mashed 150g 3 30 6 0 132. Chicken Breast 80g 23 0 0 3 119,Broccoli 100g 1 7 3 0 32. Carrot 100g 1 10 3 0 44,Total 28 47 12 3 327,WWW RUDYMAWER COM 2.
90 DAYS BIKINI MEAL PLAN 160LB,PRE WORKOUT 3PM SHAKE FRUIT. Ingredients Amount Protein Carbs Fibre Fats Kcal,Whey 1 scoop 25 3 0 2 130. Fruit 1 Piece 0 25 2 0 100,BCAA 5g 5 0 0 0 20,Creatine 5g 0 0 0 0 0. Beta Alanine 3g 0 0 0 0 0,L Citrulline 6g 0 0 0 0 0. Total 30 28 2 2 250,POST WORKOUT 5PM CHOCOLATE BANANA SHAKE.
Ingredients Amount Protein Carbs Fibre Fats Kcal,Banana 1 scoop 1 27 3 0 112. PB2 Powder 1 Piece 10 6 4 3 91,100 Cocoa Powder 5g 0 2 1 1 17. Unsweetened Almond Milk 300ml 1 1 0 0 8,Low Fat Greek Yoghurt. 200g 20 8 0 0 112,Total Fage 0,Total 32 4 8 4 340,WWW RUDYMAWER COM 3. 90 DAYS BIKINI MEAL PLAN 160LB,EVENING MEAL 8PM ASIAN SALMON ASPARAGUS.
Ingredients Amount Protein Carbs Fibre Fats Kcal,Salmon 100g 28 0 0 16 256. Rice 65g 3 50 2 1 221,Asparagus 50g 1 2 1 0 12,Onion 30g 0 3 1 0 12. Peppers 30g 0 2 1 0 8,Lemon 1 2 0 2 1 0 8,Light Soya Sauce 2 tbsp 0 0 0 0 16. Total 36 59 6 17 533,WWW RUDYMAWER COM 4,90 DAYS BIKINI MEAL PLAN 160LB. DAILY GOAL,Protein Carbohydrates Fats Calories,161 208 29 1737.
BREAKFAST 9AM VEGGIE OMELETTE WITH BEANS,Ingredients Amount Protein Carbs Fibre Fats Kcal. Whole Eggs 2 14 0 0 8 128,Spinach 1 cup 1 3 1 0 16. Tomatoes 75g 0 3 0 0 12,Black Beans 200g 10 20 12 0 120. 2 Cheese 30g 3 1 1 4 52,Total 28 27 14 12 328,LUNCH 1PM SWEET CHILLI CHICKEN. Ingredients Amount Protein Carbs Fibre Fats Kcal,White Rice 50g 4 41 2 0 180.
Chicken Breast 100g 27 0 0 2 126,Sweet Chilli Sauce 3 4 tbsp 2 15 0 1 77. Vegetables 2 portions 2 cup 0 5 5 0 20,Total 33 61 7 3 403. WWW RUDYMAWER COM 5,90 DAYS BIKINI MEAL PLAN 160LB. PRE WORKOUT 3PM SHAKE FRUIT,Ingredients Amount Protein Carbs Fibre Fats Kcal. Whey 1 scoop 25 3 0 2 130,Fiber One Bar 1 Bar 1 15 5 3 90.
BCAA 5g 5 0 0 0 20,Creatine 5g 0 0 0 0 0,Beta Alanine 3g 0 0 0 0 0. L Citrulline 6g 0 0 0 0 0,Total 31 18 5 5 241,POST WORKOUT 5PM MUSELI. Ingredients Amount Protein Carbs Fibre Fats Kcal,Whey w Water 1 scoop 25 3 0 1 121. Muesli 45g 5 30 3 3 167,Unsweetened Almond Milk 300ml 1 1 0 0 8. Total 31 34 3 4 296,EVENING MEAL 8PM SWEET POTATO BEEF.
Ingredients Amount Protein Carbs Fibre Fats Kcal,Mashed Sweet Potato 300g 6 60 9 0 264. Lean Ground Beef 3 120g 29 0 0 4 152,Lettuce 100g 2 5 3 0 28. Canned Tomatoes 1 cup 1 3 0 1 25,Spices 1 tsp 0 0 0 0 0. Total 38 68 12 5 469,WWW RUDYMAWER COM 6,90 DAYS BIKINI MEAL PLAN 160LB. DAILY GOAL,Protein Carbohydrates Fats Calories,157 208 34 1766.
BRUNCH 11AM FRIED EGGS VEGGIES,Ingredients Amount Protein Carbs Fibre Fats Kcal. Whole Eggs 4 24 0 0 16 240,Spinach 1 cup 1 3 1 0 16. Tomatoes 75g 0 3 0 0 12,BCAA 5g 5 0 0 0 20,Total 30 6 1 16 288. PRE WORKOUT 3PM OATMEAL WITH BERRIES,Ingredients Amount Protein Carbs Fibre Fats Kcal. Oatmeal 35g 7 28 6 4 176,Unsweetened Almond Milk 300ml 1 9 0 3 67.
Low Fat Greek Yoghurt 200g 20 8 0 0 112,Total Fage. Stevia Sweetner 1 tsp 0 0 0 0 0,Cinnamon Pinch 0 0 0 0 0. BCAA 5g 5 0 0 0 20,Creatine 5g 0 0 0 0 0,Beta Alanine 3g 0 0 0 0 0. L Citrulline 6g 0 0 0 0 0,Blueberries 200g 2 22 6 0 96. Total 35 67 12 7 471,WWW RUDYMAWER COM 7,90 DAYS BIKINI MEAL PLAN 160LB.
POST WORKOUT 5PM FLAPJACK SHAKE,Ingredients Amount Protein Carbs Fibre Fats Kcal. Protein Flapjack 1 20 30 2 6 254,Fruit 1 Piece 0 25 2 0 100. Whey 1 scoop 25 3 0 2 130,Total 45 58 4 8 484,EVENING MEAL 8PM GRILLED FISH. Ingredients Amount Protein Carbs Fibre Fats Kcal,Potatoes 300g 6 54 6 0 240. White Fish,200g 34 0 0 2 154,grilled in garlic herbs.
Peas 75g 4 11 4 0 60,Tomatoes Roasted 100g 1 4 1 0 20. Kale 1 cup 2 8 2 1 49,Total 47 77 13 3 523,WWW RUDYMAWER COM 8. 90 DAYS BIKINI MEAL PLAN 160LB,DAILY GOAL,Protein Carbohydrates Fats Calories. 160 127 66 1742,BREAKFAST 7AM SCRAMBLED EGGS,Ingredients Amount Protein Carbs Fibre Fats Kcal. 7 Sprouted Ezikiel Bread 1 Slice 4 15 3 1 85,Whole Eggs 3 18 0 0 12 180.
Fat Free Cream Cheese 50g 8 4 0 0 48,Fat Free Cheese 10g 3 1 0 0 16. Mushrooms 75g 2 2 0 0 16,Total 35 22 3 13 345,LUNCH 11AM SHRIMP SALAD. Ingredients Amount Protein Carbs Fibre Fats Kcal,Shrimp 150g 22 0 0 1 97. Peas 50g 3 9 3 0 48,Peppers 75g 1 4 2 0 20,Mixed Salad Half Bag 0 2 0 0 8. Avocado Half 1 2 2 16 156,Spices 1 tsp 0 0 0 0 0,Total 27 17 7 17 329.
WWW RUDYMAWER COM 9,90 DAYS BIKINI MEAL PLAN 160LB. PRE WORKOUT 3PM WHEY NUTS,Ingredients Amount Protein Carbs Fibre Fats Kcal. Whey 1 scoop 25 3 0 2 130,Almonds 30g 7 2 4 16 180. Creatine 5g 0 0 0 0 0,Beta Alanine 3g 0 0 0 0 0,L Citrulline 6g 0 0 0 0 0. Total 32 5 4 18 310,POST WORKOUT 5PM CARAMEL RICE CAKES SHAKE.
Ingredients Amount Protein Carbs Fibre Fats Kcal,Nut Butter 30g 8 4 2 15 183. Caramel Rice Cakes 3 3 33 0 0 144,Whey w Water 1 Scoop 24 2 0 1 113. Total 35 39 2 16 440,EVENING MEAL 8PM SWEET POTATO FRIES CHICKEN. Ingredients Amount Protein Carbs Fibre Fats Kcal,Sweet Potato Mashed 200g 4 40 5 0 176. Chicken Breast 100g 25 0 0 2 118,Broccoli 50g 2 4 2 0 24.
Hot Sauce 1 2 tsp 0 0 0 0 0,Total 31 44 7 2 318,WWW RUDYMAWER COM 10. 90 DAYS BIKINI MEAL PLAN 160LB,DAILY GOAL,Protein Carbohydrates Fats Calories. 166 135 58 1726,BREAKFAST 10AM OATMEAL BERRIES,Ingredients Amount Protein Carbs Fibre Fats Kcal. Oatmeal 30g 11 26 3 2 166,Raspberries 100g 1 12 7 1 61. 0 Fairlife Milk 300ml 15 9 0 0 96,BCAA 5g 5 0 0 0 20.
Total 32 47 10 3 343,LUNCH 2AM TUNA SWEETCORN WRAPS. Ingredients Amount Protein Carbs Fibre Fats Kcal,Canned Tuna 1 5 can 36 0 0 1 153. Flatout Low Carb Wraps 2 wraps 20 14 17 4 172,Spinach 100g 3 4 2 0 28. Corn 100g 2 12 2 2 74,Tomatoes 75g 0 3 0 0 12,Pepper 75g 1 4 2 0 20. Low Fat Mayonnaise 2 tbsp 0 1 0 8 76,Total 42 38 23 15 363.
WWW RUDYMAWER COM 11,90 DAYS BIKINI MEAL PLAN 160LB. PRE WORKOUT 3PM,Ingredients Amount Protein Carbs Fibre Fats Kcal. BCAA 5g 5 0 0 0 20,Creatine 5g 0 0 0 0 0,Beta Alanine 3g 0 0 0 0 0. L Citrulline 6g 0 0 0 0 0,Total 0 0 0 0 20,POST WORKOUT 5PM CREAM OF RICE. Ingredients Amount Protein Carbs Fibre Fats Kcal,Cream of Rice 40g 2 32 0 1 145.
Almond Milk 300ml 1 9 0 3 67,Whey 1 5 Scoops 37 4 0 1 173. Total 40 45 0 5 385,EVENING MEAL 8PM CHICKEN SALAD. Ingredients Amount Protein Carbs Fibre Fats Kcal,Chicken Breast 150g 34 0 0 3 163. Mixed Leaf Salad 150g 2 5 3 0 28,Red Peppers 1 1 6 2 0 28. Tomatoes 75g 0 3 0 0 12,Reduced Fat Parmesan 2 tsp 1 2 0 1 21.
Feta Cheese 50g 9 1 0 21 229,Olive Oil 1 tbsp 0 0 0 14 126. Balsamic Vinegar 1 tbsp 0 2 0 0 8,Total 47 19 5 39 615. WWW RUDYMAWER COM 12,90 DAYS BIKINI MEAL PLAN 160LB. DAILY GOAL,Protein Carbohydrates Fats Calories,169 122 62 1722. BREAKFAST 10AM PROTEIN PANCAKES,Ingredients Amount Protein Carbs Fibre Fats Kcal.
Oats 35g 5 20 4 2 118,Whey 1 2 scoop 12 1 0 1 61,Egg White 100ml 10 1 0 0 44. Cottage Cheese 2 50g 6 2 0 2 50,Sugar Free Maple Syrup 2 tsp 0 5 0 0 20. Butter 10g 0 0 0 9 81,Blueberries 100g 1 11 3 0 48. Total 33 29 7 14 374,LUNCH 2PM CHEESE TOMATO OMELETTE. Ingredients Amount Protein Carbs Fibre Fats Kcal,Whole Eggs 4 24 0 0 16 240.
Tomatoes 50g 0 2 0 0 8,Dried Mixed Herbs 1 tsp 0 0 0 0 0. 2 Cheese 50g 11 3 0 12 164,Total 35 5 0 28 412,WWW RUDYMAWER COM 13. 90 DAYS BIKINI MEAL PLAN 160LB,PRE WORKOUT 3PM,Ingredients Amount Protein Carbs Fibre Fats Kcal. BCAA 5g 5 0 0 0 20,Creatine 5g 0 0 0 0 0,Beta Alanine 3g 0 0 0 0 0. L Citrulline 6g 0 0 0 0 0,Total 0 0 0 0 20,POST WORKOUT 5PM BERRY YOGHURT SHAKE.
Ingredients Amount Protein Carbs Fibre Fats Kcal,Strawberries 100g 1 6 4 1 37. Blueberries 100g 1 5 2 0 24,Low Fat Greek Yoghurt,200g 20 8 0 0 112. Total Fage 0,Almond Milk 300ml 1 9 0 3 67,Stevia Sweetner 1 tsp 0 0 0 0 0. Whey 1 scoop 25 3 0 1 121,Total 48 31 6 5 361,EVENING MEAL 8PM STEAK WEDGES. Ingredients Amount Protein Carbs Fibre Fats Kcal,Steak 170g 40 0 0 15 295.
Spinach 75g 1 3 1 0 16,Mushroom 100g 3 3 1 0 24,Tomatoes 75g 0 3 0 0 12. Sweet Potato Wedges 200g 4 48 6 0 208,2 3 sprays of Butter Spray. sprinkling of Sea Salt,Total 48 31 8 15 555,WWW RUDYMAWER COM 14.

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