Time Activity Food Calories Fat Carbs Protein

8:00 Eat
1 Cup Oatmeal 297 5.5 54.5 11
1 Egg 92 6.4 0.5 8.1
9 Egg Whites 154 0.5 2.2 32.2
Total 543 12.4 57.2 51.3

10:00 Eat
Tuna (Can) 220 5 0 40.6
Total 220 5 0 40.6

12:00 Eat Beef, lean 481 21.7 0 66.8
1 cup of white rice 578 2.2 126.6 9.4
Total 1059 23.9 126.6 76.2

2:00 Eat
Tuna (Can) 220 5 0 40.6
Total 220 5 0 40.6

5:30 Eat (Pre)
2 Banana 210 0.8 53.9 2.6
Total 210 0.8 53.9 2.6

6:00 Workout Mon - Chest, Tues - Back, Wed - Legs, Thur - Shoulders, Friday-Arms
20 min cardio 5 days a week after weight lifting

7:30 Eat (Post)
GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate 280 1 7 60
White Bagel 270 1.7 53 10.5
Total 550 2.7 60 70.5

9:00 Eat
0.5 lbs London Broil 392 19.7 0 50.4
Olive Oil (1 Tbsp) 119 13.5 0 0
Total 511 33.2 0 50.4

Daily Total 3313 83 297.7 332.2