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

w8lifter

Post your stats and goals.

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Behind every great man is his BUTT

My FitPit

new1shmoo

Not a lot of calories so I assume your trying to lose weight.

w8lifter

That's why we need stats and goals, cause if that's a cutting diet, there's some work to be done!

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Behind every great man is his BUTT

My FitPit

frankm007

these are the stats of the complete diet;
TOTAL
Calories: 3191 (-229)
Fat: 52.4 (-1.6)
Protein: 254 (-16)
Carbs:*433 (-17) for a hardgainer at 180lbs.

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Eat burgers and deadlift

frankm007

however, i know i need to add some more food..since the goal of this "maintenance" diet, is this;
protein: 270g, 1080 calories
carbs: 450g, 1800 calories
fat : 54g, 486 calories
.10