Here is my exact diet for the next 12-20 weeks! You might not like some of the foods on here or the way it is laid out, but this works good for me.
I like white rice becasuse brown rice makes my stomach act up
Everyting else is good to go! I will take in 300g of protein a day! That is about 1.2g per pound of bodyweight! I do not believe anyone really needs over 1 gram per pound I am jjust going on the safe side of that!
Meal #1 (8:00-9:00am)
½ Lean Body Breakfast Shake (blueberries & Cream)
4 Egg Whites
.75 scoop protein powder 376cal / 1.5fat / 19carb / 48pr
Meal # 2 (10:30am)
1 Cup of Plain Oatmeal with Brown Sugar
375cal / 6fat / 70carb / 10pr
Meal # 3 (1:00pm)
8 oz 90% lean Ground beef
1 Cup white Rice
I can’t believe it’s not butter spray.(10-20spritz)
635cal / 30fat / 45carb / 55pr
Meal # 4 (3:30pm)
8 oz 90% lean Ground beef
1 Cup white Rice
I can’t believe it’s not butter spray.(10-20 Spritz)
(no more than 15-20 spritzes)
635cal / 30fat / 45carb / 55pr
Meal # 5 (6:00-6:45pm) Pre Workout Shake
½ Scoop protein Powder
4 Large Egg whites
1 Cup Fat Free Milk
1 Cup Natural Orange Juice
380cals / 3fat / 47carb / 39pr
Meal # 6 (9:45pm) Post Workout Shake
1 Scoop protein powder
4 large Egg Whites
1 Cup Fat Free Milk
1.5 Cup Natural Orange juice
5 grams of Creatine Monohydrate
440cals / 3fat / 63carb / 49pr
Bedtime Snack (12:00)
2 ¼ Cups Special K Protein Plus Cereal
1 Cup Fat Free Milk
390cal / 9fat / 42carb / 38pr
TOTALS: 3230Calories / 83g Fat / 331g Carbs / 294g Protein
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