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{365} Days A Path towards Elite Powerlifting

11Aug/0910

Daily Nutrition Breakdown

I am attempting to standardize my diet plan for the upcoming school year. This will help me save time later on. I will be a bit more creative on Friday-Sunday when I do not have class. If I have time I'll experiment more. I have a 400-500 calorie buffer on every day to get around 3,000 calories. This will allow me to be fairly flexible with whatever I want to eat. If you want to play around with my template, feel free to download the excel link.

Back to School Diet Nutrition Template Excel - UPDATED by JackedRabbit

Here are some PDF print outs for my personal reference that I will put up around my apartment.

Monday and Wednesday Nutrition Template

Tuesday and Thursday Nutrition Template

If you are too lazy to download those  links, here are the images. CLICK TO ENLARGE.

MONDAY/WEDNESDAY

M-W0000

TUESDAY/THURSDAY

T-TH0000

Filed under: Diet Leave a comment
Comments (10) Trackbacks (0)
  1. Rishi
    August 11th, 2009 - 14:31

    Hey yanyan, are you bulking/cutting/maintaining?
    Either way I would recommend upping the morning oats to a cup if possible, otherwise everything looks good to me.

  2. Yanyan
    August 11th, 2009 - 15:43

    I’m considering 2.5k – 2.6k maintenance/cutting. I’ll add 500 + calories a day to go on a mild bulk. Everytime I plateau I’ll up my calories.

    Good idea on upping oats. The reason I keep it at 1/2 a cup is so I can exercise immediately afterward.

  3. nick
    August 11th, 2009 - 18:48

    looks solid, and i’m loving the templates

  4. Yanyan
    August 11th, 2009 - 23:06

    Thanks, going for a cleaner template than the last one.

  5. Andrew
    August 25th, 2009 - 10:36

    Hey man, I think your link to the template might be broken, if it is, could you possibly repost it or email it me @ ahenke22@gmail.com thanks!

  6. Yanyan Xu
    August 25th, 2009 - 12:25

    updated!

  7. dr lovejoy
    July 28th, 2010 - 12:30

    I’ve been watching your vids on YouTube which led me to this site.  Having looked at your meal plans I was hoping you could answer a question that has been bugging me for ages.
    What time should I eat my cottage cheese?  Some say just before bed but looking at your meal plan it seems you consume yours a bit earlier.  Eating it a bit earlier seems like the wiser option and could stop me struggling to eat porridge in the morning.
    Anyway good luck with the exams and extreme thanks for the asian recipes (big fan of authentic Chinese cousine), it by far beats the western style food that you get in most take-aways in the UK.

  8. Yanyan Xu
    July 28th, 2010 - 20:31

    Honestly, it doesn’t matter. Leave enough time so you don’t go to bed hungry. If you eat too far away from bed, you’ll find it hard to sleep since you’ll want to eat something. If you eat it too close, you might not be able to sleep since you are too full. Find a good balance, listen to your body.

    It seems like you have a hard time eating breakfast. I don’t have this problem, but if I did, I would eat the cottage cheese earlier on.

    Feel free to ask me other questions. Good luck with your goals!

  9. Sean Lum
    January 15th, 2011 - 15:32

    Hey Yan Yan,

    What program do you use to track your calories, like the program in the pictures above?

    Thanks

    Sean

  10. Yanyan Xu
    January 15th, 2011 - 21:56

    http://www.fitday.com is highly recommended.

    The above is a custom excel spreadsheet. You can use them by clicking the top excel links.


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