jhotsauce7
TID Board Of Directors
- Jan 18, 2011
- 2,805
- 684
Meal 1 - 730AM
Eggs
3-4 x 90 cal
4.5g fat ea
6g protein ea
3 carbs total
Cheese 2%
60cal
4.5 g fat
1 carb
5g protein
whole wheat wrap
150 cal
4.5g fat
27 carbs
5 g protein
Subtotal meal 1:
34 g protein
590 cal
31 carbs
27 g fat
Meal 2 1030AM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
broccoli/cheese
1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 2:
330 cal
28 g prot
7 carb
4g fat
Meal 3 130PM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
broccoli/cheese
1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 3:
330 cal
28 g prot
7 carb
4g fat
Meal 4 4PM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
broccoli and cheese *to be substituted with other generic fiber rich veggy once I get sick of broccoli
1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 4:
330 cal
28 g prot
7 carb
4g fat
Meal 5 PWO MEAL 5:30 PM - Sometimes tough to make this meal happen, and may find a substitute such as liquid egg whites and karbolyn or something similar for PWO carbs *this is not my cardio session* that I can have on the go between work/home/gym.
8 oz chicken
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
1/2 cup brown rice or oats
1g fat
117 cal
24 g carb
2-3 g protein
Meal 5 Subtotal:
377 cal
30g protein
3g fat
24g carb
Meal 6 Immediately PWO
1.5 scoop ON whey - may throw in 20g dextrose and cut some calories elsewhere
8-10 oz 1% or skim milk
99 cal
14 carb
10 g protein
120 cal
3 carb
1g fat
36g protein
20 min later: 2tbs Natural PB
16 g fat
190 cal
7 carb
8 protein
Subtotal Meal 6:
44 g protein
310 cal
17+ carb
17g fat
Meal 7 9:30 PM
8 oz Chicken or Lean beef
(lean beef 93% shown)
Subtotal Meal 7:
300 cal
46 g protein
16 g fat
TOTAL CAL approx 2550
238 g protein
75g fat (majority from PB/EGGS - omega rich fats and dairy)
93g carbs
If I fucked up the addition, it is because I rounded things up or down while using this annoying computer calculator but this should be a pretty dead on summation:
I will substitute chicken with tuna/EFA dressing and salmon/tuna/whitefish etc but will keep the portions and calories per meal pretty standard. I have tried to time the carb meals in accordance with AM/PRE WO.
Cardio will be happening SAT+SUN+One to Two mornings 6AM fasted depending on how motivated I can get myself. I hate mornings with a passion.
Eggs
3-4 x 90 cal
4.5g fat ea
6g protein ea
3 carbs total
Cheese 2%
60cal
4.5 g fat
1 carb
5g protein
whole wheat wrap
150 cal
4.5g fat
27 carbs
5 g protein
Subtotal meal 1:
34 g protein
590 cal
31 carbs
27 g fat
Meal 2 1030AM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
broccoli/cheese
1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 2:
330 cal
28 g prot
7 carb
4g fat
Meal 3 130PM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
broccoli/cheese
1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 3:
330 cal
28 g prot
7 carb
4g fat
Meal 4 4PM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
broccoli and cheese *to be substituted with other generic fiber rich veggy once I get sick of broccoli
1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 4:
330 cal
28 g prot
7 carb
4g fat
Meal 5 PWO MEAL 5:30 PM - Sometimes tough to make this meal happen, and may find a substitute such as liquid egg whites and karbolyn or something similar for PWO carbs *this is not my cardio session* that I can have on the go between work/home/gym.
8 oz chicken
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
1/2 cup brown rice or oats
1g fat
117 cal
24 g carb
2-3 g protein
Meal 5 Subtotal:
377 cal
30g protein
3g fat
24g carb
Meal 6 Immediately PWO
1.5 scoop ON whey - may throw in 20g dextrose and cut some calories elsewhere
8-10 oz 1% or skim milk
99 cal
14 carb
10 g protein
120 cal
3 carb
1g fat
36g protein
20 min later: 2tbs Natural PB
16 g fat
190 cal
7 carb
8 protein
Subtotal Meal 6:
44 g protein
310 cal
17+ carb
17g fat
Meal 7 9:30 PM
8 oz Chicken or Lean beef
(lean beef 93% shown)
Subtotal Meal 7:
300 cal
46 g protein
16 g fat
TOTAL CAL approx 2550
238 g protein
75g fat (majority from PB/EGGS - omega rich fats and dairy)
93g carbs
If I fucked up the addition, it is because I rounded things up or down while using this annoying computer calculator but this should be a pretty dead on summation:
I will substitute chicken with tuna/EFA dressing and salmon/tuna/whitefish etc but will keep the portions and calories per meal pretty standard. I have tried to time the carb meals in accordance with AM/PRE WO.
Cardio will be happening SAT+SUN+One to Two mornings 6AM fasted depending on how motivated I can get myself. I hate mornings with a passion.