This is my current diet, im sure it could have been much better, so for that i post it here and hope for suggestions, and that someone take their time help me with it.
My current stats is: 103kg, bodyfat 13-14%, 193cm
In all: Proteins 426g, Carb 341g, Fats 79g, KCAL 3585.
Prot - Car - Ft - Cal
07.00 Meal 1, Wakeup:
100 grams of oatmeal: 11 - 60 - 9 - 370
250ml eggwhite + 2 whole eggs - 41 - 13 - 12 - 220
Total: 52g prot, 73g carb, 21g fats, 590kcal
09.00 Meal 2:
200g chicken fillet: 42 - 0 - 4 - 220
300g brown rice: 8 - 70 - 3 - 330
Total: 50g prot, 70g carb, 7g fats, 550kcal
11.00 Meal 3 Pre workout:
200g tuna: 60 - 0 - 1 260
35g cashew nuts: 6 - 11 - 15 - 185
Total: 66prot, 11carb, 16fat, 445kcal
13.30 Meal 4 / After workout:
60g whey: 50 - 4 - 7 - 250
2 banana: 2 - 56 - 1 - 240
Total: 52g prot, 60g carb, 8 g fats, 490kcal
15.00 Meal 5:
200g pork lion: 44 - 0 - 6 - 230
200g brown rice: 5 - 46 - 2 - 220
400g broccoli: 11 - 28 - 1 - 130
Total: 60g prot, 72g carb, 9g fat, 580kcal
18.00 Meal 6:
200g chicken fillet: 42 - 0 - 4 - 220
100g brown rice: 1 - 23 - 2 - 110
Total: 43g prot, 23g carb, 6g fats, 330kcal
21.00 Meal 7:
200g chicken fillet: 42 - 0 - 4 - 220
400g broccoli: 11 - 28 - 1 - 130
Total: 53g prot, 28g carb, 5g fats, 350kcal
23.00 Meal 8:
60g whey: 50 - 4 - 7 - 250
Total: 50g prot, 4g carb, 7g fats, 250kcal
Reply With Quote
