MMASTAR
10-07-2010, 12:16 PM
Pre workout:
2 cups chocolate almond milk
banana
1/2 cup wild oats
1 1/2 TBSP nat. PB
1tsp fish oil
40g whey
Pro 63 Fat 29 Carbs 77 Cals 775
post workout:
waxy maize
45g whey
Pro 45 Carbs 57 Cals 420
meal 1:
Nat PB sandwhich on sprouted grains bread
1 cup cotage cheese
Pro 45 Fat 21 Carbs 49 Cals 543
meal 2 & 3:
165g wild salmon
1/2 cup wild oats
Pro 44 Fat 10 Carbs 37.5 Cals 415
meal 4
200g chicken breast
yam
veggies
Pro 48 Fat 2 Carbs 42 Cals 500
Before bed:
2 cups chocolate almond milk
1 1/2 TBSP Nat PB
1 1/2 scoops casein
Pro 47.5 Fat 20 Carbs 10.5 Cals 390
Daily totals: Protein 336 Fat 92 Carbs 310.5 Cals 3458
saturday and sunday meals will vary, still clean roughly same macros. Sunday brunch will be a cheat meal, pancakes waffles and probably some ice cream. Vitamins morning and night, vege greens with meal 1.
2 cups chocolate almond milk
banana
1/2 cup wild oats
1 1/2 TBSP nat. PB
1tsp fish oil
40g whey
Pro 63 Fat 29 Carbs 77 Cals 775
post workout:
waxy maize
45g whey
Pro 45 Carbs 57 Cals 420
meal 1:
Nat PB sandwhich on sprouted grains bread
1 cup cotage cheese
Pro 45 Fat 21 Carbs 49 Cals 543
meal 2 & 3:
165g wild salmon
1/2 cup wild oats
Pro 44 Fat 10 Carbs 37.5 Cals 415
meal 4
200g chicken breast
yam
veggies
Pro 48 Fat 2 Carbs 42 Cals 500
Before bed:
2 cups chocolate almond milk
1 1/2 TBSP Nat PB
1 1/2 scoops casein
Pro 47.5 Fat 20 Carbs 10.5 Cals 390
Daily totals: Protein 336 Fat 92 Carbs 310.5 Cals 3458
saturday and sunday meals will vary, still clean roughly same macros. Sunday brunch will be a cheat meal, pancakes waffles and probably some ice cream. Vitamins morning and night, vege greens with meal 1.