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Sports Nutrition

Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht Athlete Size Chart Small ~120lbs. Or 54.5kg Medium ~155lbs. Or 70.5 kg Large ~175lbs. Or 79.5kg XL ~210lbs. Or 95.5kg XXL >240lbs. Or 109kg Small Athlete CHO around 115-132g

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Sports Nutrition

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  1. Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht

  2. Athlete Size Chart • Small • ~120lbs. Or 54.5kg • Medium • ~155lbs. Or 70.5 kg • Large • ~175lbs. Or 79.5kg • XL • ~210lbs. Or 95.5kg • XXL • >240lbs. Or 109kg

  3. Small Athlete • CHO around 115-132g • PRO around 22.5-25g • FAT around 20.5-23.5g • Total Kcals from 750-840

  4. Monday • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Grilled Cheese • 375 Kcals, 29g CHO, 12g PRO, 23g FAT • Totals • 777 Kcals, 119g CHO, 23g PRO, 25g Fat

  5. Tuesday • Tuna Salad Hoagie • 339 Kcals, 44g CHO, 15g PRO, 11g FAT • 2 Corn Dogs • 424 Kcals, 38g CHO, 14g PRO, 18g FAT • Strawberry Raspberry Light Smoothie • 90 Kcals, 22g CHO, 1g PRO, 0g FAT • Totals • 853 Kcals, 104g CHO, 30g PRO, 29g FAT

  6. Wednesday • Soft Pretzel • 417 Kcals, 90g CHO, 15g PRO, 0g FAT • Cheese Sauce (8 oz) • 260 Kcals, 14g CHO, 4g PRO, 20g FAT • 2 % Milk (1 C) • 13g CHO, 8g PRO, 5g FAT • Totals • 806 Kcals, 117g CHO, 27g PRO, 25g FAT

  7. Thursday • Deluxe 7” Pizza • 562 Kcals, 59g CHO, 30g PRO, 23g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • Totals • 780 Kcals, 115g CHO, 32g PRO, 23g FAT

  8. Friday • Chipotle Chicken • 433 Kcals, 33g CHO, 22g PRO, 24g FAT • Strawberry Raspberry Yogurt Smoothie • 398 Kcals, 88g CHO, 12g PRO, 2g FAT • Totals • 831 Kcals, 121g CHO, 34g PRO, 26g FAT

  9. Saturday • Ham and Cheese Hoagie • 328 Kcals, 37g CHO, 21g PRO, 10g FAT • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Celery (1/4 lb) w/ 2 oz dill dip • 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT • Total Kcals • 853 Kcals, 135g CHO, 34g PRO, 21.5g FAT

  10. Sunday Cheat Meal • ¼ lb. Bacon Cheeseburger • 580 Kcals, 31g CHO, 28g PRO, 38g FAT • Strawberry Yogurt Smoothie • 388 Kcals, 87g CHO, 11g PRO, 2g FAT • Totals • 968 Kcals, 118g CHO, 39g PRO, 40g FAT

  11. Medium Athlete • CHO around 147-168g • PRO around 28-32.5g • FAT around 26-30g • Total Kcals from 930-1080

  12. Monday • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Grilled Cheese • 375 Kcals, 29g CHO, 12g PRO, 23g FAT • 2 % Milk (1 ½ C) • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT • Totals • 970.5 Kcals, 138.5g CHO, 35g PRO, 32.5g Fat

  13. Tuesday • Tuna Salad Hoagie • 339 Kcals, 44g CHO, 15g PRO, 11g FAT • 2 Corn Dogs • 424 Kcals, 38g CHO, 14g PRO, 18g FAT • Strawberry Raspberry Light Smoothie • 90 Kcals, 22g CHO, 1g PRO, 0g FAT • 2 % Milk (1 ½ C) • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT • Totals • 1046 Kcals, 123.5g CHO, 42g PRO, 36.5g FAT

  14. Wednesday • Soft Pretzel • 417 Kcals, 90g CHO, 15g PRO, 0g FAT • Cheese Sauce (8 oz) • 260 Kcals, 14g CHO, 4g PRO, 20g FAT • 2 % Milk (1 C) • 129 Kcals, 13g CHO, 8g PRO, 5g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Totals • 1009 Kcals, 150g CHO, 31g PRO, 31g FAT

  15. Thursday • Deluxe 7” Pizza • 562 Kcals, 59g CHO, 30g PRO, 23g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2 % Milk (1 ½ C) • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT • Totals • 973.5 Kcals, 134.5g CHO, 44g PRO, 30.5g FAT

  16. Friday • Chipotle Chicken • 433 Kcals, 33g CHO, 22g PRO, 24g FAT • Strawberry Raspberry Yogurt Smoothie • 398 Kcals, 88g CHO, 12g PRO, 2g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Totals • 940 Kcals, 149g CHO, 35g PRO, 26g FAT

  17. Saturday • Ham and Cheese Hoagie • 328 Kcals, 37g CHO, 21g PRO, 10g FAT • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Celery (1/4 lb) w/ 2 oz dill dip • 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Total Kcals • 962 Kcals, 163g CHO, 35g PRO, 21.5g FAT

  18. Sunday Cheat Meal • ¼ lb. Bacon Cheeseburger • 580 Kcals, 31g CHO, 28g PRO, 38g FAT • Strawberry-Ban-Blueberry Yogurt Smoothie • 405 Kcals, 90g CHO, 12g PRO, 2g FAT • Totals • 985 Kcals, 121g CHO, 40g PRO, 40g FAT

  19. Large Athlete • CHO around 168-192g • PRO around 32.5-37g • FAT around 30-34g • Total Kcals from 1080-1230

  20. Monday • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Grilled Cheese • 375 Kcals, 29g CHO, 12g PRO, 23g FAT • 2 % Milk (1 ½ C) • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Totals • 1079.5 Kcals, 166.5g CHO, 36g PRO, 32.5g Fat

  21. Tuesday • Tuna Salad Hoagie • 339 Kcals, 44g CHO, 15g PRO, 11g FAT • 2 Corn Dogs • 424 Kcals, 38g CHO, 14g PRO, 18g FAT • Strawberry Raspberry Light Smoothie • 90 Kcals, 22g CHO, 1g PRO, 0g FAT • 2 % Milk (1 ½ C) • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Totals • 1155.5 Kcals, 151.5g CHO, 43g PRO, 36.5g FAT

  22. Wednesday • Soft Pretzel • 417 Kcals, 90g CHO, 15g PRO, 0g FAT • Cheese Sauce (8 oz) • 260 Kcals, 14g CHO, 4g PRO, 20g FAT • 2 % Milk (1 C) • 129 Kcals, 13g CHO, 8g PRO, 5g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Totals • 1118 Kcals, 178g CHO, 32g PRO, 31g FAT

  23. Thursday • ½ Deluxe 12” Pizza • 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2 % Milk (1 ½ C) • 130 Kcals, 13g CHO, 18g PRO 5g FAT • Totals • 1184 Kcals, 157.5g CHO, 53.5g PRO, 40g FAT

  24. Friday • Chipotle Chicken • 433 Kcals, 33g CHO, 22g PRO, 24g FAT • Strawberry Raspberry Yogurt Smoothie • 398 Kcals, 88g CHO, 12g PRO, 2g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • Totals • 1049 Kcals, 177g CHO, 36g PRO, 26g FAT

  25. Saturday • Ham and Cheese Hoagie • 328 Kcals, 37g CHO, 21g PRO, 10g FAT • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Celery (1/2 lb) w/ 4 oz dill dip • 246 Kcals, 16g CHO, 4g PRO, 19g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Total Kcals • 1085 Kcals, 171g CHO, 37g PRO, 31g FAT

  26. Sunday Cheat Meal • ¼ lb. Bacon Cheeseburger • 580 Kcals, 31g CHO, 28g PRO, 38g FAT • Strawberry-Ban-Blueberry Yogurt Smoothie • 405 Kcals, 90g CHO, 12g PRO, 2g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Totals • 1094 Kcals, 149g CHO, 41g PRO, 40g FAT

  27. XL Athlete • CHO around 199-228g • PRO around 38.5-44g • FAT around 35.5-41g • Total Kcals from 1290-1470

  28. Monday • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Grilled Cheese • 375 Kcals, 29g CHO, 12g PRO, 23g FAT • 2 % Milk (2 C) • 258 Kcals, 26 CHO, 16g PRO 10g FAT • 2 Bananas (med) • 218 Kcals, 28g CHO, 1g PRO, 0g FAT • Totals • 1253 Kcals, 201g CHO, 41g PRO, 35g Fat

  29. Tuesday • Tuna Salad Hoagie • 339 Kcals, 44g CHO, 15g PRO, 11g FAT • 2 Corn Dogs • 424 Kcals, 38g CHO, 14g PRO, 18g FAT • Strawberry Raspberry Light Smoothie • 90 Kcals, 22g CHO, 1g PRO, 0g FAT • 2 % Milk (2 C) • 258 Kcals, 26g CHO, 16g PRO 10g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • Totals • 1329 Kcals, 186g CHO, 48g PRO, 39g FAT

  30. Wednesday • Soft Pretzel • 417 Kcals, 90g CHO, 15g PRO, 0g FAT • Cheese Sauce (8 oz) • 260 Kcals, 14g CHO, 4g PRO, 20g FAT • 2 % Milk (2 C) • 258 Kcals, 26g CHO, 16g PRO, 10g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • Totals • 1356 Kcals, 219g CHO, 41g PRO, 36g FAT

  31. Thursday • ½ Deluxe 12” Pizza • 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2% Milk (2 C) • 258 Kcals, 26g CHO, 16g PRO 10g FAT • Totals • 1312 Kcals, 170.5g CHO, 61.5g PRO, 45g FAT

  32. Friday • Chipotle Chicken • 433 Kcals, 33g CHO, 22g PRO, 24g FAT • Strawberry Raspberry Yogurt Smoothie • 398 Kcals, 88g CHO, 12g PRO, 2g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2 % Milk (1 ½ C) • 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT • Totals • 1242.5 Kcals, 196.5g CHO, 48g PRO, 33.5g FAT

  33. Saturday • Ham and Cheese Hoagie • 328 Kcals, 37g CHO, 21g PRO, 10g FAT • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Celery (1/2 lb) w/ 4 oz dill dip • 246 Kcals, 16g CHO, 4g PRO, 19g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2 % Milk (1 C) • 129 Kcals, 13g CHO, 8g PRO, 5g FAT • Total Kcals • 1324 Kcals, 212g CHO, 46g PRO, 36g FAT

  34. Sunday Cheat Meal • ¼ lb. Bacon Cheeseburger • 580 Kcals, 31g CHO, 28g PRO, 38g FAT • Strawberry-Ban-Blueberry Yogurt Smoothie • 405 Kcals, 90g CHO, 12g PRO, 2g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Potato Fries • 216 Kcals, 26g CHO, 3g PRO, 11g FAT • Totals • 1310 Kcals, 175g CHO, 44g PRO, 51g FAT

  35. XXL Athlete • CHO around 231-264g • PRO around 45-51.5g • FAT around 41.5-47.5g • Total Kcals from 1500-1710

  36. Monday • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Grilled Cheese • 375 Kcals, 29g CHO, 12g PRO, 23g FAT • 2 % Milk (2 C) • 258 Kcals, 26 CHO, 16g PRO 10g FAT • 2 Bananas (med) • 218 Kcals, 28g CHO, 1g PRO, 0g FAT • Chocolate Protein Shake (1 Scoop) • 120 Kcals, 3g CHO, 24g PRO, 1g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Totals • 1576 Kcals, 237g CHO, 69g PRO, 42g Fat

  37. Tuesday • Tuna Salad Hoagie • 339 Kcals, 44g CHO, 15g PRO, 11g FAT • 2 Corn Dogs • 424 Kcals, 38g CHO, 14g PRO, 18g FAT • Strawberry Raspberry Light Smoothie • 90 Kcals, 22g CHO, 1g PRO, 0g FAT • 2 % Milk (2 C) • 258 Kcals, 26g CHO, 16g PRO 10g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • Chocolate Protein Shake (1 Scoop) • 120 Kcals, 3g CHO, 24g PRO, 1g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Totals • 1652 Kcals, 222g CHO, 76g PRO, 46g FAT

  38. Wednesday • Soft Pretzel • 417 Kcals, 90g CHO, 15g PRO, 0g FAT • Cheese Sauce (8 oz) • 260 Kcals, 14g CHO, 4g PRO, 20g FAT • 2 % Milk (2 C) • 258 Kcals, 26g CHO, 16g PRO, 10g FAT • 2 Ice Cream Sundae • 406 Kcals, 66g CHO, 8g PRO, 12g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • Chocolate Protein Shake (1 Scoop) • 120 Kcals, 3g CHO, 24g PRO, 1g FAT • Totals • 1679 Kcals, 255g CHO, 69g PRO, 43g FAT

  39. Thursday • ½ Deluxe 12” Pizza • 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2% Milk (2 C) • 258 Kcals, 26g CHO, 16g PRO 10g FAT • Chocolate Protein Shake (1 Scoop) • 120 Kcals, 3g CHO, 24g PRO, 1g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Totals • 1635 Kcals, 206.5g CHO, 89.5g PRO, 52g FAT

  40. Friday • Chipotle Chicken • 433 Kcals, 33g CHO, 22g PRO, 24g FAT • Strawberry Raspberry Yogurt Smoothie • 398 Kcals, 88g CHO, 12g PRO, 2g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2 % Milk (1 ½ C) • 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT • Chocolate Protein Shake (1 Scoop) • 120 Kcals, 3g CHO, 24g PRO, 1g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Totals • 1565.5 Kcals, 232.5g CHO, 76g PRO, 40.5g FAT

  41. Saturday • Ham and Cheese Hoagie • 328 Kcals, 37g CHO, 21g PRO, 10g FAT • Strawberry Banana Yogurt Smoothie • 402 Kcals, 90g CHO, 11g PRO, 2g FAT • Celery (1/2 lb) w/ 4 oz dill dip • 246 Kcals, 16g CHO, 4g PRO, 19g FAT • 2 Bananas (med) • 218 Kcals, 56g CHO, 2g PRO, 0g FAT • 2 % Milk (1 C) • 129 Kcals, 13g CHO, 8g PRO, 5g FAT • Chocolate Protein Shake (1 Scoop) • 120 Kcals, 3g CHO, 24g PRO, 1g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Total Kcals • 1647 Kcals, 248g CHO, 74g PRO, 43g FAT

  42. Sunday Cheat Meal • ¼ lb. Bacon Cheeseburger • 580 Kcals, 31g CHO, 28g PRO, 38g FAT • Strawberry-Ban-Blueberry Yogurt Smoothie • 405 Kcals, 90g CHO, 12g PRO, 2g FAT • Banana (med) • 109 Kcals, 28g CHO, 1g PRO, 0g FAT • Potato Fries • 216 Kcals, 26g CHO, 3g PRO, 11g FAT • Chocolate Protein Shake (1 Scoop) • 120 Kcals, 3g CHO, 24g PRO, 1g FAT • Ice Cream Sundae • 203 Kcals, 33g CHO, 4g PRO, 6g FAT • Totals • 1633 Kcals, 211g CHO, 72g PRO, 58g FAT

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