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Chris Aceto's 830-Calorie Meal Plan

This document outlines a 3500 calorie meal plan divided into 6 meals across the day. It provides the food, quantity, calories, macros, and subtotals for each meal. The overall daily totals are 3500 calories, 393g protein, 306g carbs, and 77g fat. Some notes on the plan recommend staying hydrated with water, avoiding high sodium/sugar juices, and doing 3-4 cardio sessions per week burning 300-500 calories each to maximize fat loss. The individual's stats and goals are also listed.

Uploaded by

Juan Cardona
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© Attribution Non-Commercial (BY-NC)
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518 views2 pages

Chris Aceto's 830-Calorie Meal Plan

This document outlines a 3500 calorie meal plan divided into 6 meals across the day. It provides the food, quantity, calories, macros, and subtotals for each meal. The overall daily totals are 3500 calories, 393g protein, 306g carbs, and 77g fat. Some notes on the plan recommend staying hydrated with water, avoiding high sodium/sugar juices, and doing 3-4 cardio sessions per week burning 300-500 calories each to maximize fat loss. The individual's stats and goals are also listed.

Uploaded by

Juan Cardona
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Meal Plans and Nutrition Facts
  • Diet and Exercise Recommendations

Meal 1

Protein Powder Whey Protein


Oatmeal
Whole Eggs
Bagel (Whole Wheat)
Milk 2% milk Fat
Cream Cheese, regular
Sub Totals
Meal 2
Turkey Breast Meat
Egg Whites
Banana
Orange Juice
Cheese (Kraft) 2% milk
Sub Totals
Meal 3
Brown Rice
Chicken Breast
Asparagus
Corn
Carrot
Sub Totals
Meal 4
Ground Turkey extra lean
Yam
Spinach
Broccoli
Lentils
Sub Totals
Meal 5
Tuna
Protein Powder, Whey

Quantity
2 scoops
1/3 scoop
2
1
1 fl oz
2 tbsp

Calories
240
100
150
150
120
70
830

Protein
42.2
5
12.6
6
8
1.6
75.4

Carbs
8
16
1.2
33
11.2
0.9
70.3

Fat
4
2
10
1
4.8
7
28.8

2 slices
1 cup
1
8 fl oz
1 slice

45
133
105
110
45
438

7.3
26.7
1.2
0.5
4
39.7

1.8
5.3
26.7
27.0
2
62.8

0.7
0
0.6
0.0
2.5
3.8

1 c cooked
8 oz
10 spears
1/2 Cup
1

150
392
40
89
52
723

4
70.2
4
2.7
1.2
82.1

40
0
6
20.6
12.3
78.9

0
10.1
0
1.1
0.3
11.5

8 oz
6 oz
1 cup
1 cup
1c cooked

240
180
42
46
115
623

57.6
8
5.4
4.6
9
84.6

0
41
6.8
8.6
20
76.4

2
0.2
0.4
0.4
0
3

1 can
2 scoops

191
240

42.1
42.2

0
8

1.4
4

431

84.3

5.4

100
81
120
120

3.5
14
21.1
0

3.5
3.1
4
0

8
1.2
2
13.6

421
3466

38.6
404.7

10.6
307

24.8
77.3

Sub Totals
Meal 6
Peanut Butter, Natural
Cottage Cheese, 1% Milkfat
Protein Powder
Olive Oil

1tbsp
4oz
1 scoop
1 tbsp

Sub Totals
Total

3500
Rae Exume

Ecto-Meso

393

306

77

weight: 185lbs Goal: 190lbs +


Body Fat : 10% Goal: 5 -7%
LBM : 166.5 Goal: 171 +
BMR : Katch-McArdle Formula
TDEE : 3001 Calories
Macronutrient ratio
Program : 3500 Calories
35% carbohydrates 225 grams
45% protein 225 grams
20% Fat 22.2 grams
Fiber 14 grams per 1000 calories
(included in plan)
Meal 1 = 7 am
Meal 2 = 9:30 am
Meal 3 = 12pm
Meal 4 = 3 pm
Meal 5 = 5 pm
Meal 6 - 7pm or before bed
Water intake recommended = 100oz
Please stay away from high sodium and high sugar Juices.
To maximize fat -loss I would recommend you do cardio 3 to 4 for times a week.
Use the calorie counter on the machines and try to burn about 300 - 500 calorie
at each session.

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