This is roughly between 200-300g of protein and 100-150g of carbs, EFA (Essential Fatty Acid) will be different on what i eat that day but that also goes for the protein and carbs to.
0530: protien shake 45g , 1 cup fat free yogurt 18g carbs, 1 cup of oatmeal cooked 25 carbs
0630-0730: Light cardio workout due to left knee surgery
0800: 2 cup of oatmeal cooked 50 carbs and10 egg whites 35g protein,multi grain 1 slice 17g carbs
1000: Can of tuna 40g of protein, 1/2 cup of cooked brown rice 22g carbs
1230: chicken breast 3.5oz 30g protein with 1 cup of Broccoli cooked 8g carbs, 1/2 cup of cooked brown rice 22g carbs
1500: Can of tuna 40g protein and Peanuts, roasted (6oz) 20g
1600-1800: Workout, 45g protein shake right after
1920: Fillet Steak (grilled) 30g protein, salad no dressing
2030: casein
2100: BED
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