SeventySeven
08-02-2011, 12:20 PM
3300 calories
262 g of protein per day
437 g of carbs per day
77 g of fat per day
583 cal per meal
43g of protein per meal
72g of carbs per meal
15.4g of fat per meal
Breakfast
Oatmeal 2/3 cup
240 cal , 4g fat, 40g carb , 8g protein
w/1 scoop of whey
200 cal, 1.2 g fat, 29g carbs, 17g protien
w/1 table spoons brown sugar
15 cal, 0g fat, 4g carbs, 0g protien
Egg whites 1 cup
120 cal, 0g fat, 0g carbs, 28g protien
w/ Salsa ¼ cup
25 cal, 0g fat, 5g carbs, 1g protein
600 calories, 5.2 g fat, 78g carbs, 54g protein
Mid-Morning
Whole wheat bread 2 slices
170 cal, 2g fat, 32g carbs, 7 g of protien
w/ Peanut butter 3 table spoons
240 cal, 18g fat, 18g carbs, 9g protein
w/ ½ banana
52. cal , 0g fat, 13g carbs, 1g protein
462 cal, 20g fat, 63g carbs, 17g protien
Lunch
Chicken Breast
200 cal, 6g fat, 4g carbs, 36g of protien
4 tablespoons of low cal BBQ sauce
40 cal, 0g fat, 10g carbs, 0g protien
100g silhouette yogurt
35 cal, 0g of fat, 6g of carbs, 3g protien
½ cup of brown rice
150 cal, 1.5 g of fat, 34g carbs, 3g protien
Kashi Cereal bar
130 cal, 3g fat, 21g carbs, 4g protein
Gatorade G2
40 cal, 0g fat, 10g carbs, 0g protein
595 calories, 10.5g fat, 85g carbs, 46g protein
Mid Afternoon
Whole wheat bread 2 slices
170 cal, 2g fat, 32g carbs, 7 g of protien
w/ Peanut butter 3 table spoons
240 cal, 18g fat, 18g carbs, 9g protein
w/ ½ banana
52. cal , 0g fat, 13g carbs, 1g protein
Can of tuna
80 cal, 2g fat, 3g carbs, 14 g protein
542 cal, 22g fat, 66g carbs, 31g protein
Dinner
Salmon Fillet in dill sauce(2)
280 cal, 10g fat, 4g carbs, 48g protien
Mixed Vegtables 1 cup
100 cal, 0g fat, 20g carbs, 4g protien
½ cup of brown rice
150 cal, 1.5 g of fat, 34g carbs, 3g protein
530 calories, 11.5g fat, 58g carbs, 55g protein
Post workout
GNC XXX whey(3 scoops)
600 cal, 2.5g fat, 89g carbs, 51g protein
TOTAL
3329 calories, 71.7g fat, 439g carbs , 255g protien
262 g of protein per day
437 g of carbs per day
77 g of fat per day
583 cal per meal
43g of protein per meal
72g of carbs per meal
15.4g of fat per meal
Breakfast
Oatmeal 2/3 cup
240 cal , 4g fat, 40g carb , 8g protein
w/1 scoop of whey
200 cal, 1.2 g fat, 29g carbs, 17g protien
w/1 table spoons brown sugar
15 cal, 0g fat, 4g carbs, 0g protien
Egg whites 1 cup
120 cal, 0g fat, 0g carbs, 28g protien
w/ Salsa ¼ cup
25 cal, 0g fat, 5g carbs, 1g protein
600 calories, 5.2 g fat, 78g carbs, 54g protein
Mid-Morning
Whole wheat bread 2 slices
170 cal, 2g fat, 32g carbs, 7 g of protien
w/ Peanut butter 3 table spoons
240 cal, 18g fat, 18g carbs, 9g protein
w/ ½ banana
52. cal , 0g fat, 13g carbs, 1g protein
462 cal, 20g fat, 63g carbs, 17g protien
Lunch
Chicken Breast
200 cal, 6g fat, 4g carbs, 36g of protien
4 tablespoons of low cal BBQ sauce
40 cal, 0g fat, 10g carbs, 0g protien
100g silhouette yogurt
35 cal, 0g of fat, 6g of carbs, 3g protien
½ cup of brown rice
150 cal, 1.5 g of fat, 34g carbs, 3g protien
Kashi Cereal bar
130 cal, 3g fat, 21g carbs, 4g protein
Gatorade G2
40 cal, 0g fat, 10g carbs, 0g protein
595 calories, 10.5g fat, 85g carbs, 46g protein
Mid Afternoon
Whole wheat bread 2 slices
170 cal, 2g fat, 32g carbs, 7 g of protien
w/ Peanut butter 3 table spoons
240 cal, 18g fat, 18g carbs, 9g protein
w/ ½ banana
52. cal , 0g fat, 13g carbs, 1g protein
Can of tuna
80 cal, 2g fat, 3g carbs, 14 g protein
542 cal, 22g fat, 66g carbs, 31g protein
Dinner
Salmon Fillet in dill sauce(2)
280 cal, 10g fat, 4g carbs, 48g protien
Mixed Vegtables 1 cup
100 cal, 0g fat, 20g carbs, 4g protien
½ cup of brown rice
150 cal, 1.5 g of fat, 34g carbs, 3g protein
530 calories, 11.5g fat, 58g carbs, 55g protein
Post workout
GNC XXX whey(3 scoops)
600 cal, 2.5g fat, 89g carbs, 51g protein
TOTAL
3329 calories, 71.7g fat, 439g carbs , 255g protien