Originally Posted by
dk_001
Height: 6ft 4
Weight: 95kg
Meal 1 – Breakfast
1 Cup of raw oats – 5/27/3/150cup of oats is double that
175ml skimmed milk – 5/8/0.5/57
250ml Liquid egg white – 26/0/0/120
2 slices whole grain bread – 8/36/3/180
44pro / 71carb / 6.5fat / 507cal
Meal 2 – Morning Tea
40g (2scoop) WPI shake – 24/11.5/0.3/592u cant get to 592 cals with those macros
1 Banana – 1.1/23/0.3/100
500ml skimmed milk – 16/24/1.6/171
41pro / 58carb / 1.6fat / 863cal
Meal 3 – Lunch
185g Tuna – 40/0/5/220
1 Cup of raw oats – 5/27/3/150check macros
175ml skimmed milk – 5/8/0.5/57
2 slices whole grain bread – 8/36/3/180
58pro / 71carb / 11.5fat / 607cal
Meal 4 – Afternoon Tea (pre workout)
185g Tuna – 40/0/5/220
2 slices whole grain bread – 8/36/3/180
1 cup chopped Pear – 0/25/0/93
48pro / 61carb / 8fat / 493cal
Meal 5 – Post workout
40g (2scoop) WPI shake – 24/11.5/0.3/592again--dont add up
½ cup row oats – 2.5/13.5/1.5/75
175ml skimmed milk – 5/8/0.5/57
31.5pro / 33carb / 2.3fat / 724cal
Meal 6 – Dinner
1 cup chopped Chicken Breast – 42.5/2.4/12.8/307
½ cup Brown Rice – 1/11.5/0/54.5check macros on this too--should b more than that
1 cup Mixed Vegetables – 2.6/12/0/59
1 slice whole grain bread – 4/18/1.5/90
50pro / 50.4carb / 14.3fat / 510.5cal
Meal 7 – Before bed meal
250g Natural low fat yoghurt – 9.5/15/5/152
250ml Liquid egg white – 26/0/0/120
1 slice whole grain bread – 4/18/1.5/90
39.5pro / 33carb / 6.5fat / 362cal
TOTALS: 312pro / 377carb / 50.75fat / 4066cal
The yoghurt before bed might not sit well with everyone but i really like the feeling of being full before going to sleep and yoghurt does it for me.
Might need to squeeze in some more carbs as cycle progresses but right now i'm feeling plenty of energy from the amount i am consuming.