The is the diet I would follow the days I don’t lift:
"NO GYM DAY" Diet
(7 meals, every 2 1/2 hours)
wake up - glutamine (10g - before other food), 10/0/0 = 40 cal
(meal 1) eggs (1=61g) (1 whole plus 3 white + coat o.o.), 19/4/9(7+2) = 173 cal
oatmeal (50g raw) with milk (milk cal with 1/2 liter milk), 7/34/4 = 200 cal
skim milk (1/2 liter), 16/24/1 = 169 cal
grapefruit (1/2), 1/13/0 = 56 cal
salt, multivitamin
TOTAL - 53g PROTEIN, 75g CARBS, 14g FAT. CALORIES = 638
%CAL - PROTEIN = 33.2%, CARBS = 47.0%, FAT = 19.8%
salmon w veg - salmon (150g wild atlantic raw(180g w skin and bone)), 30/0/9 = 201 cal
(meal 2) vegetables (150g), 6/18/0 = 96 cal
o.o.+flax oil (1+1 tsp), 0/0/8 = 72 cal
salt
yogurt (2 natural), 10/12/6 = 142 cal
TOTAL - 46g PROTEIN, 30g CARBS, 23g FAT. CALORIES = 511
%CAL - PROTEIN = 36.0%, CARBS = 23.5%, FAT = 40.5%
hamburger w veg - ground beef (150g raw 95% lean), 32/0/8 = 200 cal
(meal 3) egg (1, scrambled), 7/1/7 = 95 cal
vegetables (150g), 6/18/0 = 96 cal
o.o. (1 tsp w/veg, 1 tsp cook hamburger/egg), 0/0/8 = 72 cal
salt
TOTAL - 45g PROTEIN, 19g CARBS, 23g FAT. CALORIES = 463
%CAL - PROTEIN = 38.9%, CARBS = 16.4%, FAT = 44.7%
tuna “revuelto” - tuna (2 cans water (112g drained)), 26/1/0 = 108 cal
(meal 4) eggs (2+1 egg white), 18/2/14 = 206 cal
spinach (100g), 3/0/0 = 12 cal
onion (1/2 small), 1/6/0 = 28 cal
vegetables (50g), 2/6/0 = 32 cal
o.o.+flax oil(1+1 tsp), 0/0/8 = 72 cal
salt
TOTAL - 50g PROTEIN, 15g CARBS, 22g FAT. CALORIES = 458
%CAL - PROTEIN = 43.7%, CARBS = 13.1%, FAT = 43.2%
chix salad - tomato (2 small), 2/9/0 = 44 cal
(meals 5+6) cucumber (1/2 cup), 0/2/0 = 8 cal
onion (1/2 small), 1/6/0 = 28 cal
hard boiled egg (1=61g), 7/1/7 = 95 cal
chicken (150g raw), 34/0/1 = 145 cal
o.o. (2 tsp +1 tsp to cook chix), 0/0/12 = 108 cal
white wine vinegar, salt
TOTAL - 44g PROTEIN, 18g CARBS, 20g FAT. CALORIES = 428
%CAL - PROTEIN = 41.1%, CARBS = 16.8%, FAT = 42.1%
last meal - spinach (150g), 5/0/0 = 20 cal
(meal 7) egg (1 hard boiled), 7/1/7 = 95 cal
simply whey(1 scoop),20/0/2 = 98 cal
milk (60ml), 2/3/2 = 38 cal
yogurt (1), 5/6/3 = 71 cal
flax seed oil(until finish, then fish oil)(3 tsp), 0/0/12 = 108 cal
TOTAL - 39g PROTEIN, 10g CARBS, 26g FAT. CALORIES = 430
%CAL - PROTEIN = 36.3%, CARBS = 9.3%, FAT = 54.4%
SUBSTITUTE MEALS
panga w veg - panga (200 raw), 38/0/1 = 161 cal
(meal 2B) tomato (1 small), 1/5/0 = 24 cal
vegetables (150g), 6/18/0 = 96 cal
o.o.+o.o.in veg+flax oil (2+1+1), 0/0/16 = 144 cal
yogurt (1 natural), 5/6/3 = 71 cal
TOTAL - 50g PROTEIN, 29g CARBS, 20g FAT. CALORIES = 496
%CAL - PROTEIN = 40.3%, CARBS = 22.4%, FAT = 36.3%
pork stirfry - pork (175g pork raw), 36/0/7 = 207 cal
(meal 3B) vegetables (150g), 6/18/0 = 96 cal
o.o. (2 1/2tsp), 0/0/10 = 90 cal
yogurt (1), 5/6/3 = 71 cal
soy sauce, cayenna
TOTAL - 47g PROTEIN, 24g CARBS, 20g FAT. CALORIES = 464
%CAL - PROTEIN = 40.5%, CARBS = 20.7%, FAT = 38.8%
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Total of “NO GYM DAY”
PROTEIN = 321g, CARBS = 185g, FAT = 148g. TOTAL CALORIES = 3356
%CAL - PROTEIN = 38.3%, CARBS = 22.0%, FAT = 39.7%