5'11" 170lbs 11-12%bf
Meal 1
Egg Whites -105cal - 0g c - 25g p- 0g f
Oats - 300 cal - 54g c - 10g p - 5g f
meal result - 405cal – 54g c – 35g p – 5g f
Meal 2
Tune - 220 cal - 0g c - 41g p - 5g f
Flaxseed Oil - 240 cal - 0g c - 0g p - 26g f
Broccoli - 41 cal -7g c - 4 g p - 0g f
meal results – 501cal – 7g c – 45g p – 31g f
Meal 3
Chicken Breast - 75 cal - 0g c - 14g p – 1.5g f
Potato – 281cal – 64g c – 6g p – 0g f
meal results – 356cal – 64g c – 20g p – 1.5g f
Workout
Meal 4 PWO
Whey Protein – 132 cal – 5g c - 24g p – 1g f
Oats –300 cal - 54g c - 10g p –5g f
meal results - 432cal – 59g c – 34g P – 6g f
Meal 5 PPWO
Ground Beef - 97 cal - 0gc – 14.5g p - 4g f
Spinach - 65 cal - 10g c - 8g p - 1g f
Quinoa – 318 cal – 59g c – 11g p – 5g f
Black Beans – 227 cal – 41g c – 15g p – 1g f
meal results – 817cal – 110g c – 48.5g p – 11g f
Meal 6
Cottage cheese – 163 cal – 6g c – 28 g p – 2g f
Fish oil capsule – 35 cal – 1g c – 0g p – 3g f
Oats - 150 cal - 27g c - 5g p - 2.5g f
meal result - 348cal – 34g c – 33g p – 7.5g f
Total for the day - 2859cal - 328g c - 215.5g p - 62g f