Stats:
22
6,2
205-210lbs
approx. 16-17% bf
Can't seem to get things together, on the right track, just need input.
9:15 am - cardo/workout
11:30 am - POW meal
2.5 scoops Whey - 300 cals 2.5g fat 60g pro 7.5g carb
.5 cup oats - 150 cals 2.5g fat 6g pro 27g carb
1 teasp. flax oil - 45 cals 5g fat
TOTAL - 495 cals 10g fat 66g pro 34.5g carb
1:00 pm -
8 egg whites - 136 cals .8g fat 28.8g pro 1.6g carb
1 pouch pink salmon - 90 cals 3g fat 15g pro 0g carb
4-6 oz sweet potato - 103/162 cals .2/.3g fat 2.3/3.6g pro 23.6/37.3g carb
TOTAL - 329/388 cals 7/7.1g fat 46.1/47.4g pro 25.2/38.9g carb
2:30 pm -
1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
1 cup broccoli - 31 cals .3g fat 2.6g pro 6g carb
4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
.5 cup brown rice - 150 cals 1g fat 4g pro 33g carb
TOTAL - 306 cals 3g fat 32g pro 41.7g carb
5:15 pm - work break
1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
.5 cup brown rice - 150 cals 1g fat 4g pro 33g carb
TOTAL - 275 cals 2.7g fat 29.4g pro 35.7g carb
7:30 pm - work break
2 tbps Natural PB - 180 cals 16g fat 7g pro 6g carb
1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb
TOTAL - 340 cals 30g fat 13g pro 12g carb
9:20 pm - work break
1 scoop whey - 120 cals 1g fat 24g pro 3g carb
1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb
1 teasp. flax oil - 45 cals 5g fat
TOTAL - 325 cals 20g fat 30g pro 9g carb
11:30 pm - approx. 1.5 hours before bed
.5 cup ff cottage cheese - 80 cals 0g fat 15g pro 5g carb
.5 cup oats - 150 cals 2.5g fat 6g pro 27g carb
TOTAL - 230 cals 2.5g fat 21g pro 32g carb
GRAND TOTAL - 2300/2359 cals 75.2/75.3g fat 237.5/238.8g pro 190.1/203.8g carb
Need way more cals, less fat, 2x protein, more carbs