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Diet Guide
Making it Easy Balanced Nutrition Back to Basics Fats Are Okay What Went Wrong Where to Start Nutritional Schedule Glycemic Index Diet Guide

Nutritional Schedule

Your nutrition intake should be 5-6 meals/snacks per day. Never go longer than 4 hours between meals/snacks.

This program is based on a 30/50/20 protein, carbohydrate, and fat intake. To maintain high energy and to increase muscle mass, eat often. Regular consumption keeps the body in an optimum state for muscle repair and growth. Eat at regularly scheduled intervals rather than waiting until you are hungry. Scheduled meals provide a sense of well-being and help prevent the cravings and binging brought on by low blood sugar levels.

If you are very busy, remember that you can use meal replacement powders or protein bars for your nutritional intake.

Tips: Snack smarter and think balance. Eat protein with every meal. It is essential that you consume 8-10 glasses of water per day.

7:00 AM
9:30 AM
11:30 AM
3:00 PM
6:00 PM
8:00 PM


Balanced Nutrition

Where To Start?
Know Your Requirements
Use the following chart to estimate the calories needed to maintain a desired weight, (considering moderate exercise).

Nutritional Calculator
Daily Calorie Requirement = Your Weight_____x 14 = Total Daily Calories
• If your goal is to lose weight subtract 10% from this number.
• If your goal is to gain weight add 10% to this number.

Using this formula a 180 pound man would be as follows:
• Total Calories Per Day = 2250
• Total Calories Per Meal = 420 (2520 divide by 6 meals)

Now break these calories down to protein, fat and carbohydrates:
• Protein = 30% (daily total 756 calories)
• Fat = 20% (daily total 504 calories) • Carbohydrates = 50% (daily total 1260 calories)

Determine the calorie requirement from protein/carbs/fats for each meal:
• Total Calories Per Meal = 420 • Protein Calories Per Meal = 126 Calories (31 grams of protein - 126 divided by 4)
• Carb Calories Per Meal = 210 Calories (52 grams of carbs - 210 divided by 4)
• Fat Calories Per Meal = 84 Calories (9 grams of fat - 84 divided by 9)

Make it Easy

Divide your plate into 3 sections. On one third you should have a serving of protein (about the size of your palm) and the other two thirds will be Carbohydrates - one third should be a serving of fruits and one third vegetables.

Alternately one third could be grains (bread, pasta, rice) the browner the better. A good indication of serving size would be the palm of your hand.