jamyjamjr, this one isnt a mess up :)

[grinchinit]

lean body mass = 136 or 62kg (roughly 61.81)
bmr=1705.096
tdee=2642.8988

diet:
prot/carbs/fats

6 egg whites
21.5/1.4/0
102.5 cals
2 pieces whole wheat bread
6.3/26.7/2
150 cals

5oz canned tuna
36.2/0/1.2
164.4 cals

4oz chicken breast
34.5/0/4
183.3 cals
1/2 cup white rice
3/43/.5
190 cals

5oz canned tuna
36.2/0/1.2
164.4 cals

WORKOUT
pw shake
33/16/9
280cals

6oz salmon
39.9/0/7.3
236.4 cals
1/2 cup white rice
3/43/.5
190 cals

6 egg whites
21.5/1.4/0
102.5 cals

totals= 235.1 grams protein
131.5grams carbs
25.7grams fat
1763.5 cals

i cant think of anything else to throw in! sorry if i failed you jamy!!!!!!!!

[jamyjamjr]

post this up in the original thread i helped u in so i can reference to what we've been working on...

[amcon]

he you taking a shot at me!!! lol