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Today I read:
1g protein per lb of weight = 155g protein per day
.5g fat per lb of weight = 78g fat per day
Quinoa is a good source of protein and can replace a meal side of potatoes, rice et cetera
1 cup milk has about 8g protein, 6g of that is Casein
Whey and Casein proteins are good
Colostrum is a type of milk that is higher in IGF-1
ZMA- zinc and magnesium aspartate- increase IGF-1 and testosterone- 30mg zinc and 450mg magnesium plus 11mg Vitamin B6 30-60mins before bed. B6 facilitates absorption of other two
Diet Calendar Entry for 01 May 2013:
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2471 kcal
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Fat: 51.16g | Prot: 165.72g | Carb: 350.35g.
Breakfast: Mezzetta Jalapeno Stuffed Olives, Iron-Tek Protein Powder, Spaghetti with Meat Sauce (Entree), 1% Fat Milk, Kellogg's Special K Fruit & Yogurt Cereal, 1% Fat Milk. Lunch: Ralphs Pepperjack Cheese, Private Selection Garlic Stuffed Olives. Dinner: Baked or Broiled Fish, Baked Potato Stuffed with Bacon and Cheese (Peel Eaten), Yellow Sweet Corn, Corn. Snacks/Other: Six Star Pro Nutrition Creatine X3, Iron-Tek Protein Powder, 1% Fat Milk. more...
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