F
frankm007
Meal 1 - 8:00AM
1 english muffin (120 cals, 1g fat, 4g pro, 25g carbs)
1 tbsp peanut butter (100 cals, 8g fat, 3.5g pro, 3.5g carbs)
1/2 cup egg substitute (90 calories, 0g fat, 12g pro, 2g carbs)
1/2 cup post grape-nuts cereal (210 calories, 1g fat, 6g pro, 47g carbs)
1 box raisins (130 calories, 0g fat, 0g pro, 33g carbs)
2 cups fat-free milk (180 cals, 0g fat, 18g pro, 26g carbs)
Meal 2 - 10:00AM
Pre Workout Shake
1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs)
1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs)
1 cup strawberries (43 calories, 1g fat, 1g pro, 10g carbs)
1 cup orange juice (110 cals, 0g fat, 2g pro, 26g carbs)
1 tsp flaxseed oil (41 cals, 4.6g fat, 0g pro, 0g carbs)
Train - 11:00AM
1 tsp glutamine (4.5g) with 1/2 cup water
Meal 3 - 11:45AM
Post Workout Shake
1 1/2 scoops zero isopure whey (150 cals, 0g fat, 37.5g pro, 0g carbs)
1/2 cup prolab carbpro (220 cals, 0g fat, 0g pro, 55g carbs)
1 tsp creatine (5g)
2 cups water
1 tablet 500mg vitamin c
1 tablet 400iu vitamin e
15 minute nap
1 tsp glutamine (4.5g) with 1/2 cup water
Meal 4 - 2:00PM
8oz. of water
2 slices whole grain bread (220 cals, 3g fat, 8g pro, 40g carbs)
1 can tuna (80 cals, 0g fat, 18g pro, 0g carbs)
1 tsp olive oil (40 cals, 5.3g fat, 0g pro, 0g carbs)
1 large orange (??)
1 Myoplex Ready-2-Drink (200 cals, 4.6g fat, 20g pro, 20g carbs)
Meal 5 - 6:00PM
8oz. of water
Subway 12" chicken (622 cals, 12g fat, 50g pro, 80g carbs)
2 tsps olive oil (80 cals, 10.6g fat, 0g pro, 0g carbs)
Meal 6 - 9:00PM
8oz. of water
4oz. chicken breast (110 cals, 0g fat, 25g pro, 0g carbs)
1 cup whole grain rice (?)
1/2 cup cottage cheese (80 cals, 1g fat, 14g pro, 4g carbs)
Bedtime - 11:00PM------------------
Eat burgers and deadlift
1 english muffin (120 cals, 1g fat, 4g pro, 25g carbs)
1 tbsp peanut butter (100 cals, 8g fat, 3.5g pro, 3.5g carbs)
1/2 cup egg substitute (90 calories, 0g fat, 12g pro, 2g carbs)
1/2 cup post grape-nuts cereal (210 calories, 1g fat, 6g pro, 47g carbs)
1 box raisins (130 calories, 0g fat, 0g pro, 33g carbs)
2 cups fat-free milk (180 cals, 0g fat, 18g pro, 26g carbs)
Meal 2 - 10:00AM
Pre Workout Shake
1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs)
1 cup fat-free milk (90 cals, 0g fat, 9g pro, 13g carbs)
1 cup strawberries (43 calories, 1g fat, 1g pro, 10g carbs)
1 cup orange juice (110 cals, 0g fat, 2g pro, 26g carbs)
1 tsp flaxseed oil (41 cals, 4.6g fat, 0g pro, 0g carbs)
Train - 11:00AM
1 tsp glutamine (4.5g) with 1/2 cup water
Meal 3 - 11:45AM
Post Workout Shake
1 1/2 scoops zero isopure whey (150 cals, 0g fat, 37.5g pro, 0g carbs)
1/2 cup prolab carbpro (220 cals, 0g fat, 0g pro, 55g carbs)
1 tsp creatine (5g)
2 cups water
1 tablet 500mg vitamin c
1 tablet 400iu vitamin e
15 minute nap
1 tsp glutamine (4.5g) with 1/2 cup water
Meal 4 - 2:00PM
8oz. of water
2 slices whole grain bread (220 cals, 3g fat, 8g pro, 40g carbs)
1 can tuna (80 cals, 0g fat, 18g pro, 0g carbs)
1 tsp olive oil (40 cals, 5.3g fat, 0g pro, 0g carbs)
1 large orange (??)
1 Myoplex Ready-2-Drink (200 cals, 4.6g fat, 20g pro, 20g carbs)
Meal 5 - 6:00PM
8oz. of water
Subway 12" chicken (622 cals, 12g fat, 50g pro, 80g carbs)
2 tsps olive oil (80 cals, 10.6g fat, 0g pro, 0g carbs)
Meal 6 - 9:00PM
8oz. of water
4oz. chicken breast (110 cals, 0g fat, 25g pro, 0g carbs)
1 cup whole grain rice (?)
1/2 cup cottage cheese (80 cals, 1g fat, 14g pro, 4g carbs)
Bedtime - 11:00PM------------------
Eat burgers and deadlift