F
frankm007
Daily Meal Planner for 175lbs
Total calories: 3276 calories; BMR = 19
5 meals a day: 655.2 calories per meal
32% Protein (weight x 1.5): 262.5g, 1050 calories
53% carbs (weight x *2.5/3): *437.5g, 1750 calories
14% Fat (weight x *0.3/0.4): *52.5g, 472.5 calories
Meal 1 - 8:30AM
2 eggs, scrambled with 1 egg white (??)
2 slices whole-grain toast (220 cals, 3g fat, 8g pro, 40g carbs)
2 tbsp. peanut butter (200 cals, 16g fat, 7g pro, 7g carbs)
1 tbsp. jam (50 calories, 0g fat, 0g pro, 12g carbs)
2 cups skim milk (180 cals, 0g fat, 18g pro, 26g carbs)
1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs)
1 tablet 500mg vitamin c
1 tablet 400iu vitamin e
Train - 11:30PM
12oz. of water
Meal 2 - 12:30PM
12oz. of water
Subway 12" chicken breast (684 cals, 12g fat, 52g pro, 92g carbs)*
2 scoops zero isopure whey (200 cals, 0g fat, 50g pro, 0g carbs)
1 cup fruit juice (110 cals, 0g fat, 1g pro, 27g carbs)
1 tbsp. creatine
1 scoop glutamine (5-10 minutes before whey protein)
Meal 3 - 3:30PM
12oz. of water
Subway 6" turkey & ham (288 cals, 4g fat, 18g pro, 45g carbs)*
1 Myoplex Ready-2-Drink (200 cals, 4.6g fat, 20g pro, 20g carbs)
1 cup green grapes (102 cals, 0g fat, 1g pro, 27g carbs)
Meal 4 - 6:00PM
12oz. of water
1 promax bar (280 cals, 5g fat, 20g pro, 39g carbs)
1 cup nonfat yogurt (120 cals, 0g fat, 8g pro, 22g carbs)
Meal 5 - 9:30PM
12oz. of water
4oz. chicken breast (110 cals, 0g fat, 25g pro, 0g carbs)
???
1 scoop Zero Isopure (100 cals, 0g fat, 25g pro, 0g carbs)
2 cups skim milk (180 cals, 0g fat, 18g pro, 26g carbs)
TOTAL
Calories: 3124 (-152)
Fat: 44.6 (-7.9)
Protein: 297 (+34.5)
Carbs: 382 (-55.5)
what do you guys think??
Total calories: 3276 calories; BMR = 19
5 meals a day: 655.2 calories per meal
32% Protein (weight x 1.5): 262.5g, 1050 calories
53% carbs (weight x *2.5/3): *437.5g, 1750 calories
14% Fat (weight x *0.3/0.4): *52.5g, 472.5 calories
Meal 1 - 8:30AM
2 eggs, scrambled with 1 egg white (??)
2 slices whole-grain toast (220 cals, 3g fat, 8g pro, 40g carbs)
2 tbsp. peanut butter (200 cals, 16g fat, 7g pro, 7g carbs)
1 tbsp. jam (50 calories, 0g fat, 0g pro, 12g carbs)
2 cups skim milk (180 cals, 0g fat, 18g pro, 26g carbs)
1 scoop zero isopure whey (100 cals, 0g fat, 25g pro, 0g carbs)
1 tablet 500mg vitamin c
1 tablet 400iu vitamin e
Train - 11:30PM
12oz. of water
Meal 2 - 12:30PM
12oz. of water
Subway 12" chicken breast (684 cals, 12g fat, 52g pro, 92g carbs)*
2 scoops zero isopure whey (200 cals, 0g fat, 50g pro, 0g carbs)
1 cup fruit juice (110 cals, 0g fat, 1g pro, 27g carbs)
1 tbsp. creatine
1 scoop glutamine (5-10 minutes before whey protein)
Meal 3 - 3:30PM
12oz. of water
Subway 6" turkey & ham (288 cals, 4g fat, 18g pro, 45g carbs)*
1 Myoplex Ready-2-Drink (200 cals, 4.6g fat, 20g pro, 20g carbs)
1 cup green grapes (102 cals, 0g fat, 1g pro, 27g carbs)
Meal 4 - 6:00PM
12oz. of water
1 promax bar (280 cals, 5g fat, 20g pro, 39g carbs)
1 cup nonfat yogurt (120 cals, 0g fat, 8g pro, 22g carbs)
Meal 5 - 9:30PM
12oz. of water
4oz. chicken breast (110 cals, 0g fat, 25g pro, 0g carbs)
???
1 scoop Zero Isopure (100 cals, 0g fat, 25g pro, 0g carbs)
2 cups skim milk (180 cals, 0g fat, 18g pro, 26g carbs)
TOTAL
Calories: 3124 (-152)
Fat: 44.6 (-7.9)
Protein: 297 (+34.5)
Carbs: 382 (-55.5)
what do you guys think??
