315g Total Carbohydrates 80-90g carbs for breakfast 70-80g carbs for lunch 60-70g carbs 1 hour before lifting and 80-90g carbs after lifting 185-195g Total Protein 30g per meal, chicken or turkey mostly with fish two maybe three times a week try to limit red meat to twice a week. 122g Total Fat 20 grams per meal Peanut butter with bagels for breakfast Almonds as a snack Oil and vinegar on sandwiches and salads Supplement with Omega 3's
Diet Calendar Entry for 16 July 2014:
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1795 kcal
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Fat: 53.88g | Prot: 161.49g | Carb: 173.07g.
Breakfast: great value Greek yogurt~ Vanilla, Jif Creamy Peanut Butter, Kirkland Signature 2% Reduced Fat Milk, EFA Gold Extra Virgin Coconut Oil, Optimum Nutrition Gold Standard Natural 100% Whey - Chocolate. Lunch: Organic Short Grain Brown Rice, Cooked Salmon. Snacks/Other: Thomas' Bagel Thins - Plain, 1% Fat Milk, Optimum Nutrition Gold Standard Natural 100% Whey - Vanilla, Apples, Cottage Cheese (Lowfat 2% Milkfat), Kirkland Signature Trail Mix, Kodiak Cakes Power Cakes. more...
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