tot fat sat fat tot carbs sugars pro cals
Peanut butter 2tbsp 15 2 8 2 7 180
milk 1 cups 5 3.5 11 11 8 120
oats 1cup 5 1 52 0 10 280
whey 2scoops 3 1 4 0 48 228
28 7.5 75 13 73 808
veg oil 2tbps 28 2 0 0 0 240
egg whites 6 0 0 0 0 24 100
eggs 3 13 4.5 3 18 210
whey 1 scoop 1.5 0.5 2 0 24 115
[ B]42.5 7 5 0 66 665[/B]
veg spread 2tbsp 12 2 0 0 0 120
rice 1cup 0 0 72 0 8 320
talapia 12oz 3 1.5 0 0 63 300
15 3.5 72 0 71 740
chicken burger 2 12 3 0 0 44 160
oats half cup 2.5 0.5 26 0 5 140
14.5 3.5 26 0 49 300
whey 2scoops 3 1 4 0 48 228
milk 1 cups 5 3.5 11 11 8 120
bannana 1 100
8 4.5 15 11 56 450
veg spread 2tbsp 12 2 0 0 0 120
talapia 12oz 3 1.5 0 0 63 300
15 3.5 0 0 63 420
protein blend 2 scoops 10 3 28 4 48 400
whey 1 scoop 1.5 0.5 2 0 24 115
canola oil 1tbsp 14 1 0 0 0 120
veg oil 1tbsp 14 1 0 0 0 120
39.5 5.5 30 4 72 755
tot fat sat fat tot carbs sugars pro cals[/B]
Daily totals 162.5 35 223 27 450 4138
I did my best to post a legible diet plan, but the format always changes when i post it. I hope you can read it. I have read a lot of your info on the thread and have tried to substitute some healthy fats for carbs. I've seen were you suggested at times to alternate carbs and fat meals with proteins in every meal. Could you take a look and see what you think. This is in response to the above question. I'm trying to gain lean muscle while trimming some fat. I'm at 275 pounds and the maintenance calories for total body weight come to about 3900. Above diet plan Is for close to 4200. I plan on doing about 10 to 15 mins of moderate pace cardio 3x weekly on chest, arm, and shlder days.
If i'm not even in the ball park, let me know.
I want to start my first 20 week sling shot after next week and would like to have diet in order as it's always been my week link.
Thankx Big Ron. I don't know what we would do without ya.
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