ok, here it is, I left some things unchanged let me explain.
1) The PWO shake and tuna sandwich because I don't know if I can trust this new beef protein as my only source of protein for my PWO meal, I know this is one of the most important meals.
2) The 10am meal still has both a fat and carb in it but this is my pre workout food so I thought it might be a good idea, also I need the cals.
3) I took out the desert of soy yogurt, but I will get hungry for somthing else, is there anything I can add for desert? How about just the yogurt and no fruit?
thanks again and let me know what you think about the things unchanged
Protein/carbs/fats/calories
6:45am
soy & egg white shake
soy-27/1/1.4/121
egg-26/2/0/120
total
53/3/1.4/241
7:30
1 cup of oats
2/54/6/300
sugar free jam
6 eggs, 2whole and 4 white
12/2/10/142
12/0/0/32
4oz ground turkey
19/0/13/190
1 tbs salsa
total
45/56/29/664
10:00am
1 chicken breast
54/0/2/260
2 cups of brown rice
5/44.8/4/340
2 tbs natural peanut butter
8/5/16/200
total
67/49.8/22/800
11:00am
pre-workout supps
11:30-12:30
weight training
12:45pm-PWO
2 slices of whole wheat bread
6/32/2/140
1 can of tuna
33/0/1.5/150
2 tbs miracle whip
0/4/3/40
double beef protein shake
46/12/0/232
total
85/48/6.5/562
3:00pm
1 chicken breast
54/0/2/260
1 sweet potato
2/24/0/103
total
56/24/2/363
total till here
306/108.8/60.9/2630
6:00pm
2 tilapia fillet
63/0/3/294
2 cups of brown rice
5/44.8/4/340
10 stalks of asparagus with EVOO
3/10/14.2/147
total
75/44.8/21.2/980
Or
8 oz sirloin steak
70/0/12/400
2 cups of brown rice
5/44.8/4/340
salad with EVOO
0/0/13.5/120
total
75/44/29.5/860
or
salmon and egg omelet
eggs-24/2/10/174
salmon-33/0/3/180
salad with EVOO
0/0/13.5/120
total
57/2/13/354
or
taco salad
with avocado
9:00pm
soy & egg shake
soy-27/1/1.4/121
egg-26/2/0/120
total
53/3/1.4/241
totals
tilapia dinner-
434/229.6/83.5/3851
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