Originally Posted by
Alone
eal 1: 125/30/12/1 len
75/1 /30/ 3 egg
106/1/24/ 0 prot im a bit confused, whts len and whts prot? did u mean protein shake? heres what i wuld suggest for a good cuting breakfast anyway, 6 egg whites instead of whole eggs with about 75g raw wegiht oatmeal. get a good multi and EFA's aswell, i know u dont have gr8 english so ask if u dont understand anything.
meal 2: 54/2/2/8 almonds
92/1/21/0.4 tuna almods are fine in moderation, bu ti would keep them for evening meel b4 bed. get some brown rice/whole wheat pasta/sweet potatoe for carbs in there. aim for 50g carbs. up your protein to 35-40g here with more tuna.
meal 3: 231/0/43/5 chiken breast
220/43/8/0 pasta
154/17/13/4 yugurt good meal! have some vege aswell though, brocolli/asparogos r my preferances.
meal 4: 106/1/24/ 0 prot shake
220/40/8/4 ota is this pre-workout? if so, keep oats about an hour before workout. i find im bloated and have gotten sick a good few times by eating to close to wrokout. have chiken/tuna instead of a shake here aswell, only rely on shakes 2x a day if u can.
+ PWO shake 106/1/24/ 0 need more protein, u shuld aim for 35-40g of protein PWO. mix it with skimmed milk for some extra protein aswell.
meal 5: 110/0/25/2 chiken
154/17/13/4 low fat yugurt need a carb source. same sources as before, some vege aswell.
meal 6: 92/1/21/0.4 tuna
54/0/20/2 3x white egg not a good last meal. fish isnt a good choice for protein before bed, u said u cant get cottage cheese (well u said cotton cheese...) so im guessing u cant get casein protein, lean beef is best whole food before bed. ditch the eggs aswell. have some natural peanut butter or the almonds here with beef.
over all =
CAL/CARB/prot/ fat
1899/139/277/ 35