SwoleT
Member
Heres the first four days tell me how it looks so far, What I can do to improve it, Which days look good which ones are not good at all. I know the first one is horrible, Im 158lbs 13%BF:
Monday August 30,2004
Meal one: Isopure Shake and toast w/ jam
Total Calories: 315
Total Protein: 53g
Total Carbs: 20g
Total Fat: 1g
Meal two: Peanut Butter toast
Total Calories: 270
Total Protein: 9g
Total Carbs: 29g
Total Fat: 13g
Meal three: two chicken breast and broccoli
Total Calories: 285
Total Protein: 53g
Total Carbs: 8g
Total Fat: 3g
Meal Totals:
Total Calories: 870
Total Protein: 115g
Total Carbs: 57g
Total Fat: 17g
Tuesday August 31, 2004
Meal one: Protein Shake w/ banana peanut butter
Total Calories: 530
Total Protein: 36g
Total Carbs: 47g
Total Fat: 14.5g
Meal two: Peanut butter sandwich
Total Calories: 350
Total Protein: 12g
Total Carbs: 43g
Total Fat: 14g
Meal three: Turkey and Cheese sandwich
Total Calories: 370
Total Protein: 44g
Total Carbs: 32g
Total Fat: 3.5g
Meal four: Chicken and Green Beans
Total Calories: 160
Total Protein: 33g
Total Carbs: 4g
Total Fat: 1.5g
Meal five: Cup of Cottage Cheese
Total Calories: 160
Total Protein: 30g
Total Carbs: 10g
Total Fat: 0g
Meal Totals:
Total Calories: 1570
Total Protein: 155g
Total Carbs: 136g
Total Fat: 33.5g
Wednesday September 1, 2004
Meal one: Ham and Cheese Omelet and ½ cup cottage cheese
Total Calories: 251
Total Protein: 45.5g
Total Carbs: 11g
Total Fat: 1.5g
Meal two: Turkey and Cheese sandwich and pickles
Total Calories: 310
Total Protein: 30g
Total Carbs: 20g
Total Fat: 2g
Meal three: Turkey and Ham sandwhich with cheese, and ½ cup cottage cheese
Total Calories: 292
Total Protein: 37g
Total Carbs: 27g
Total Fat: 2g
Meal four: 2 cups of skim milk and ½ cup cottage cheese
Total Calories: 260
Total Protein: 33g
Total Carbs: 31g
Total Fat: 0g
Meal five: Tuna Fish w/ Relish
Total Calories: 175
Total Protein: 32.5g
Total Carbs: 6g
Total Fat: 1.5g
Meal Totals:
Total Calories: 1037
Total Protein: 178g
Total Carbs: 95g
Total Fat: 7g
Thursday September 2, 2004
Meal one: 2 scrambled egg whites with 1 slice of cheese, ½ cup cottage cheese
Total Calories: 144
Total Protein: 27g
Total Carbs: 7g
Total Fat: 0g
Meal two: 2 tuna fish sandwhiches
Total Calories: 470
Total Protein: 44.5g
Total Carbs: 56g
Total Fat: 5g
Meal three: 6 scrambled egg whites with 2 slices of cheese
Total Calories: 162
Total Protein: 31g
Total Carbs: 4g
Total Fat: 0g
Meal four: Bag of Turkey Jerky
Total Calories: 320
Total Protein: 60g
Total Carbs: 12g
Total Fat: 2g
Meal five: Bagel Turkey Sandwich with Cheese
Total Calories: 270
Total Protein: 32g
Total Carbs: 29g
Total Fat: 4.5g
Meal Totals:
Total Calories: 1366
Total Protein: 194.5g
Total Carbs: 108g
Total Fat: 11.5g
Monday August 30,2004
Meal one: Isopure Shake and toast w/ jam
Total Calories: 315
Total Protein: 53g
Total Carbs: 20g
Total Fat: 1g
Meal two: Peanut Butter toast
Total Calories: 270
Total Protein: 9g
Total Carbs: 29g
Total Fat: 13g
Meal three: two chicken breast and broccoli
Total Calories: 285
Total Protein: 53g
Total Carbs: 8g
Total Fat: 3g
Meal Totals:
Total Calories: 870
Total Protein: 115g
Total Carbs: 57g
Total Fat: 17g
Tuesday August 31, 2004
Meal one: Protein Shake w/ banana peanut butter
Total Calories: 530
Total Protein: 36g
Total Carbs: 47g
Total Fat: 14.5g
Meal two: Peanut butter sandwich
Total Calories: 350
Total Protein: 12g
Total Carbs: 43g
Total Fat: 14g
Meal three: Turkey and Cheese sandwich
Total Calories: 370
Total Protein: 44g
Total Carbs: 32g
Total Fat: 3.5g
Meal four: Chicken and Green Beans
Total Calories: 160
Total Protein: 33g
Total Carbs: 4g
Total Fat: 1.5g
Meal five: Cup of Cottage Cheese
Total Calories: 160
Total Protein: 30g
Total Carbs: 10g
Total Fat: 0g
Meal Totals:
Total Calories: 1570
Total Protein: 155g
Total Carbs: 136g
Total Fat: 33.5g
Wednesday September 1, 2004
Meal one: Ham and Cheese Omelet and ½ cup cottage cheese
Total Calories: 251
Total Protein: 45.5g
Total Carbs: 11g
Total Fat: 1.5g
Meal two: Turkey and Cheese sandwich and pickles
Total Calories: 310
Total Protein: 30g
Total Carbs: 20g
Total Fat: 2g
Meal three: Turkey and Ham sandwhich with cheese, and ½ cup cottage cheese
Total Calories: 292
Total Protein: 37g
Total Carbs: 27g
Total Fat: 2g
Meal four: 2 cups of skim milk and ½ cup cottage cheese
Total Calories: 260
Total Protein: 33g
Total Carbs: 31g
Total Fat: 0g
Meal five: Tuna Fish w/ Relish
Total Calories: 175
Total Protein: 32.5g
Total Carbs: 6g
Total Fat: 1.5g
Meal Totals:
Total Calories: 1037
Total Protein: 178g
Total Carbs: 95g
Total Fat: 7g
Thursday September 2, 2004
Meal one: 2 scrambled egg whites with 1 slice of cheese, ½ cup cottage cheese
Total Calories: 144
Total Protein: 27g
Total Carbs: 7g
Total Fat: 0g
Meal two: 2 tuna fish sandwhiches
Total Calories: 470
Total Protein: 44.5g
Total Carbs: 56g
Total Fat: 5g
Meal three: 6 scrambled egg whites with 2 slices of cheese
Total Calories: 162
Total Protein: 31g
Total Carbs: 4g
Total Fat: 0g
Meal four: Bag of Turkey Jerky
Total Calories: 320
Total Protein: 60g
Total Carbs: 12g
Total Fat: 2g
Meal five: Bagel Turkey Sandwich with Cheese
Total Calories: 270
Total Protein: 32g
Total Carbs: 29g
Total Fat: 4.5g
Meal Totals:
Total Calories: 1366
Total Protein: 194.5g
Total Carbs: 108g
Total Fat: 11.5g
