Meal 1 (breakfeast) (6:30am)
-liquid egg whites 36tbsp.=300 calories. 60g protein . 0carbs. 0 fats.
-valutime quick oats(1/2cup)=140 calories. 5gs protein . 26 g carbs. 2.5g fats.
Meal 2(9:20am) midmorning snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
Meal 3 (12:30pm) lunch
-(6-8oz)grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw broccoli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 4 (3:15pm) pre workout
-6-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 5 (6-7pm) post workout shake
-whey protein shake=240 calories, 48g protein , 2g fats,6g carbs
Meal 6 (7-8pm) post workout meal
-6-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
Meal 7 (9-10pm) late night snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
Meal 8 (11-12) bedtime (:
-casein protein =240 calories,48g protein ,2g fat,6g fats
-1 cup fat free cottage cheese 2%=203 calories,31g protein ,4g fat,8g carbs
TOTALS=2,747 calories/432g protein /153.8g carbs/24.1g fats
There is my total diet so far revised. It consists of only 2 shakes though i would love to add more (4 cans of tuna a day is killing me)
***Are the carbs to low...i am trying to lean up but at the same time i heard carbs should be about the same as protein.
***ALSO I WANT TO CREATE ANOTHER DIET. SO I CAN RUN THIS ONE HERE FOR ABOUT 8-10 WEEKS. THEN HAVE A TOTALLY NEW DIET TO RUN FOR 8-10 WEEKS. SO I DONT GET FOOD ALLERGYS AND TO ALSO SWITCH IT UP. THIS CONSISTS OF 3 CHICKEN BREASTS A DAYYYY. AND 4 CANS OF TUNA. SO PLEASE HELP ME OUT HERE. I HAVE A POST ALREADY CONCERNING THIS BUT ITS NOT GETTING ALOT OF ATTENTION. I WOULD APPRECIATE ALL THE HELP FELLAS, I REALLY WANT TO HAVE A SOLID NUTRITION PLAN.