Meal 1 (upon waking): -1 1/2 cup oatmeal: (contains Carbs: 81 grams, Protein: 15 grams, Fat: 9 grams) -7 large egg whites: (contains Protein: 28 grams, Fat: 0, Carbs: 0) -1 large whole egg: (contains: Protein: 6 grams, Fat: 5 grams, Carbs: 0) -1 large banana: (contains: Protein: 1 grams, Fat: 0, Carbs: 31 grams) (for a carbohydrate source you can have whole grain toast, fruit, and other healthy carbohydrates instead of oatmeal on other days, or a combination) Total Protein: 50 grams Total Carbs: 112 grams Total Fats: 14 grams Total Calories: 774 Meal 2 (3 hours later): -5 ounces chicken breast (5 ounces after being cooked) (Contains: Protein: 42 grams, Fat: 5 grams, Carbs: 0) -2 cup yams – x-large yam (contains: Carbs: 74 grams, Fat: 0, Protein: 4) Total Protein: 44 grams Total Fat: 7 grams Carbs: 74 grams Total Calories: 535 45 Minutes prior to workout -1 large apple (contains: Carbs: 29 grams, Protein: 0, Fats: 0) Total Protein: 0 Total Carbs: 29 grams Total Fats: 0 Total Calories: 116 Meal 3 (immediately prior to workout) -Whey protein shake (contains: Protein 20 grams, trace carbs and fats) Total Protein: 20 grams Total Fat: 0 to trace Total Carbs: 0 to trace Total Calories: 80 Meal 4 (post workout) -100 grams Fast Digesting Carbs (contains: Carbs: 100 grams, Protein: 0, Fat: 0) -good sources include Dextrose (best), Gatorade, candy (make sure it is pure sugar without the fat), sugar -2 scoops Whey Protein shake (contains: Protein: 40 grams, trace carbs and fat) Total Protein: 40 Grams Total Carbs: 100 grams Total Fat: 0 Total Calories: 560 Meal 5 (1-2 hours later) -Flank steak 5 ounces (5 ounces after being cooked) (contains: Protein: 40 grams, Fat: 9 grams, Carbs: 0) -1/2 cup whole grain rice (contains: Carbs: 70 grams, Protein: 8 grams, Fat: 2 grams) -Broccli 1 cup (contains: Carbs: 12 grams, Protein: 4 grams, Fat: 0) Total Protein: 52 grams Total Carbs: 82 grams Total Fat: 11 grams Total Calories: 635 Meal 6 (2-3 hours later) -Ground Beef 5 ounces (90-95% fat free) (contains: Protein: 36 grams, Fat: 11 grams, Carbs: 0) -1/2 cup whole grain rice (contains: Carbs: 70 grams, Protein: 8 grams, Fat: 2 grams) Total Protein: 44 grams Total Fat: 13 grams Total Carbs: 70 grams Total Calories: 573 Meal 7 (before bed) -Peanut Butter 2 tablespoons (contains: Protein: 8 grams, Fat: 16 grams, Carbs: 6 grams) -Cottage Cheese Lowfat – ½ cup (contains: Protein: 14 grams, Carbs: 3 grams, Fat: 2 grams) Total Carbs: 9 grams Total Fat: 18 grams Total Protein: 22 grams Total Calories: 286
Posted on: Sat, 29 Mar 2014 22:28:53 +0000