B U I L D . T O N E . E N E R G I S E . 7 DAY VEGAN DIET MAX O’CONNOR’S BREAKFAST SHAKE 150g frozen berries 1 banana 55g USN DietFuel Vegan 1 tbsp peanut butter (32g) 200ml Alpro almond milk USN Ashwaganda PRE-TRAINING 90g rice (raw weight) 150g Tesco meat free chicken style pieces 100g broccoli USN TRUST Vegan RTD USN Focus X USN Creatine USN BCAA EAA’s POST TRAINING USN TRUST Vegan RTD 90g Tesco Rice Snaps 55g USN DietFuel Vegan 250ml Alpro almond milk DINNER 2 Quorn Hot and spicy vegan burger 350g raw weight potato 1tbsp olive oil (for chips) 100g broccoli SNACK 80g oats 200ml almond milk 55g USN DietFuel Vegan 20g peanut butter Bedtime: USN Sleep X DAY 1 - VEGAN DIET (3,517 CALORIES) MAX O’CONNOR MORNING NUTRITIONAL VALUE SUPPLEMENTS NUTRITIONAL VALUE SUPPLEMENTS EVENING B U I L D . T O N E . E N E R G I S E . Protein 51.1g Carbs 89.6g Fat 20.9g Total Calories 771 Protein 34.3g Carbs 109.9g Fat 7.8g Total Calories 664 Protein 31.9g Carbs 106.7g Fat 35.1g Total Calories 875 Protein 40.6g Carbs 61.4g Fat 22.7g Total Calories 642 Protein 37.3g Carbs 46.6g Fat 22.4g Total Calories 566 BREAKFAST 80g oats 200ml almond milk 40g USN DietfFuel Vegan 1 tbsp peanut butter (32g) 80g frozen berries USN Ashwaganda PRE-TRAINING 2 Tesco free from tortilla wraps 150g Tesco meat free chicken style pieces 80g Pasta raw weight USN TRUST Vegan RTD USN Focus X USN Creatine USN BCAA EAA’s POST TRAINING 100g Rice (raw weight) 100g Linda Mccartney’s Hoisin Duck 30g Blue Draggon sweet chilli sauce 100g broccoli 1 apple DINNER 4 Linda Mccartney Vegan sausages 300g Potato (for mash) 10g VitaLite Spread 50g Tesco Free from coconut oil cheese alternative 100g broccoli SNACK USN TRUST Vegan RTD 3 Free From rice cakes 32g peanut butter Bedtime: USN Sleep X DAY 2 - VEGAN DIET (3,524 CALORIES) MAX O’CONNOR MORNING NUTRITIONAL VALUE SUPPLEMENTS NUTRITIONAL VALUE SUPPLEMENTS EVENING B U I L D . T O N E . E N E R G I S E . Protein 55.6g Carbs 86.9g Fat 26.1g Total Calories 868 Protein 36.4g Carbs 126g Fat 10.5g Total Calories 751 Protein 44.5g Carbs 87.8g Fat 27.7g Total Calories 749 Protein 25g Carbs 23.3g Fat 27.6g Total Calories 642 Protein 37.7g Carbs 64.1g Fat 27.8g Total Calories 692 BREAKFAST PANCAKES 60g oats 1 banana 55g USN DietfFuel Vegan 1/2 tsp baking powder cinnamon 1 tbsp maple syrup 20g peanut butter almond milk / water as needed USN Ashwaganda PRE-TRAINING 90g rice (uncooked weight) 150g Tesco meat free chicken style pieces 100g broccoli USN TRUST Vegan RTD USN Focus X USN Creatine USN BCAA EAA’s POST TRAINING 100g shreddies 55g USN DietFuel Vegan 250ml Alpro almond milk 1 apple DINNER 80g Rice (uncooked weight) 150g Tesco meat free chicken style pieces 110g Hearty Food Co Curry Sauce 100g Broccoli SNACK 60g oats 150ml almond milk 50g USN Dietfuel Vegan 32g peanut butter Alpro dark chocolate dessert Bedtime: USN Sleep X DAY 3 - VEGAN DIET (3,473 CALORIES) MAX O’CONNOR MORNING NUTRITIONAL VALUE SUPPLEMENTS NUTRITIONAL VALUE SUPPLEMENTS EVENING B U I L D . T O N E . E N E R G I S E . Protein 50.1g Carbs 82g Fat 21.4g Total Calories 746 Protein 35.5g Carbs 102.3g Fat 8.6g Total Calories 663 Protein 31.9g Carbs 106.7g Fat 35.1g Total Calories 875 Protein 42.5g Carbs 68.5g Fat 29g Total Calories 736 Protein 39.5g Carbs 85.8g Fat 20.1g Total Calories 705 BREAKFAST – 3 GRAIN PORRIDGE 30g oats, 30g Spelt flakes, 30g barley flakes, 55g USN Dietfuel Vegan, 200ml Alpro, 30g peanut butter USN Ashwaganda PRE-TRAINING 80g Pasta (uncooked weight), 150g Tesco meat free chicken style pieces, 100g broccoli, USN TRUST Vegan RTD USN Focus X USN Creatine USN BCAA EAA’s POST TRAINING 90g Rice Snaps, 55g USN DietFuel Vegan, 200ml Alpro almond milk, 1 banana DINNER 2 Quorn hot and spicy burgers, 350g potato, 1 tbsp olive oil, 100g broccoli SNACK 8 scoops Alpro coconut ice cream, 30g peanut butter, 1 rice cake Bedtime: USN Sleep X DAY 4 - VEGAN DIET (3,495 CALORIES) MAX O’CONNOR MORNING NUTRITIONAL VALUE SUPPLEMENTS NUTRITIONAL VALUE SUPPLEMENTS EVENING B U I L D . T O N E . E N E R G I S E . Protein 87.2g Carbs 86.2g Fat 13.5g Total Calories 839 Protein 33.8g Carbs 115.9g Fat 13.5g Total Calories 678 Protein 21.5g Carbs 97.1g Fat 12.5g Total Calories 568 Protein 8.6g Carbs 53.2g Fat 37.6g Total Calories 670 Protein 44.6g Carbs 77.5g Fat 24.9g Total Calories 740 BREAKFAST SHAKE 150g frozen berries 1 banana 55g USN DietFuel Vegan 1 tbsp peanut butter (32g) 200ml Alpro almond milk USN Ashwaganda PRE-TRAINING 100g rice (uncooked weight) 150g Tesco meat free chicken style pieces 100g broccoli 1 apple USN Focus X USN Creatine USN BCAA EAA’s POST TRAINING 90g Rice Snaps 55g USN DietFuel Vegan 200ml Alpro almond milk 1 banana DINNER 4 Linda Mccartney Vegan sausages 300g potato (for mash) 10g VitaLite spread 50g Tesco free from coconut oil cheese alternative 100g broccoli SNACK 60g oats 150ml almond milk 50g USN DietFuel Vegan 32g peanut butter Alpro dark chocolate dessert Bedtime: USN Sleep X DAY 5 - VEGAN DIET (3,435 CALORIES) MAX O’CONNOR MORNING NUTRITIONAL VALUE SUPPLEMENTS NUTRITIONAL VALUE SUPPLEMENTS EVENING B U I L D . T O N E . E N E R G I S E . Protein 36.8g Carbs 111.8g Fat 10.7g Total Calories 707 Protein 33.8g Carbs 115.9g Fat 13.5g Total Calories 678 Protein 44.5g Carbs 87.8g Fat 27.7g Total Calories 749 Protein 42.5g Carbs 68.5g Fat 29g Total Calories 736 Protein 37.3g Carbs 46.6g Fat 22.4g Total Calories 566 BREAKFAST OATS 80g oats 200ml almond milk 40g USN DietFuel Vegan 1 tbsp peanut butter (32g) 80g frozen berries USN Ashwaganda PRE-TRAINING 2 Tesco free from tortilla wraps 150g Tesco meat free chicken style pieces 80g Pasta raw weight USN Focus X USN Creatine USN BCAA EAA’s POST TRAINING 100g Rice (raw weight) 100g Linda Mccartney’s Hoisin Duck 30g Blue Draggon sweet chilli sauce 100g broccoli 1 apple DINNER 80g Rice (uncooked weight) 150g Tesco meat free chicken style pieces 110g Hearty Food Co curry sauce 100g broccoli SNACK 80g oats 200ml almond milk 55g USN DietFuel Vegan 20g peanut butter Bedtime: USN Sleep X DAY 6 - VEGAN DIET (3,536 CALORIES) MAX O’CONNOR MORNING NUTRITIONAL VALUE SUPPLEMENTS NUTRITIONAL VALUE SUPPLEMENTS EVENING B U I L D . T O N E . E N E R G I S E . Protein 38.9g Carbs 77.5g Fat 13.3g Total Calories 603 Protein 36.4g Carbs 126g Fat 10.5g Total Calories 751 Protein 31.9g Carbs 106.7g Fat 35.1g Total Calories 875 Protein 40.6g Carbs 61.4g Fat 22.7g Total Calories 642 Protein 37.7g Carbs 64.1g Fat 27.8g Total Calories 692 BREAKFAST PANCAKES 60g oats 1 banana 55g USN DietFuel Vegan 1/2 tsp baking powder cinnamon 1 tbsp maple syrup 20g peanut butter almond milk/ water as needed USN Ashwaganda PRE-TRAINING 100g rice (uncooked weight) 150g Tesco meat free chicken style pieces 100g broccoli 1 apple USN Focus X USN Creatine USN BCAA EAA’s POST TRAINING 90g Rice Snaps 55g USN DietFuel Vegan 200ml Alpro almond milk 1 banana DINNER 4 Linda Mccartney Vegan sausages 300g potato (for mash) 10g VitaLite spread 50g Tesco free from coconut oil cheese alternative 100g broccoli SNACK USN TRUST Vegan RTD 3 Free From rice cakes 32g peanut butter Bedtime: USN Sleep X DAY 7 - VEGAN DIET (3,481 CALORIES) MAX O’CONNOR MORNING NUTRITIONAL VALUE SUPPLEMENTS NUTRITIONAL VALUE SUPPLEMENTS EVENING B U I L D . T O N E . E N E R G I S E . Protein 36.8g Carbs 111.8g Fat 10.7g Total Calories 707 Protein 33.8g Carbs 115.9g Fat 13.5g Total Calories 678 Protein 44.5g Carbs 87.8g Fat 27.7g Total Calories 749 Protein 25g Carbs 23.3g Fat 27.6g Total Calories 642 Protein 39.5g Carbs 85.8g Fat 20.1g Total Calories 705