Ladies and Gents…
I’m 170 pounds, 10% bf.
I lift 3 days on, 1 off and run 5 miles every other day.
Supplements include: Mulitvitamin, Ester C, E, B-Complex, and Creatine.
With no further adieu…
1 cup of oatmeal 300 cal, 54 c, 6 f
? cup of blueberries 90 cal, 20 c
2 scoops of whey 220 cal, 46 p
1 tablespoon of flax oil 130 cal, 14 f
Breakfast: 740 cal, 74 c, 46 p, 14 f
Calorie Breakdown: 334 c , 220 p, 185 f
2 scoops of EvoPro 290 cal, 52 p
1 apple: 220 cal, 46 c
15 grams of walnuts: 100 cal, 10 f
Mid Morning: 610 cal. 46 c, 52 p , 10 f
Calorie Breakdown: 220 c, 290 p, 100 f
5 oz. of salmon 257 cal, 28 p, 10 f
? package of broccoli 90 cal, 12 c
200 gram sweet potato: 180 cal, 41 c
Lunch: 477 cal, 53 c, 28 p, 10 f
Calorie Breakdown: 270 c, 157 p, 100 f
2 scoops of EvoPro 290 cal, 52 p
49 grams of shredded wheat: 200cal, 49c
15 grams of walnuts: 100cal, 10f
Mid Afternoon: 590 cal, 49 c, 52 p, 10 f
Calorie Breakdown: 200 c, 290 p, 100 f
4 oz. of chicken 266 cal, 33 p
10 fish oil capsules 100 cal, 10 f
? pkg. of broccoli 90 cal, 12 c
Dinner: 456 cal, 12 c, 33 p, 10 f
Calorie Breakdown: 90 c, 266 p, 100 f
1/2 cup of oatmeal 150 cal, 27 c, 3 f
2 scoops of whey 220 cal, 46 p
1 teaspoon of flax oil 65 cal, 7 f
Pre-Workout: 435 cal, 27 c, 46 p, 10 f
Calorie Breakdown: 150 c, 220 p, 65 f
Dextrose 80 cal, 20 c
? scoop of whey 55 cal, 12 p
Workout: 135 calories, 20 carbohydrates, 12 protein
Calorie Breakdown: 80 c, 55 p
Dextrose 160 cal, 40 c
? scoop of whey 110 cal, 24 p
Post Workout: 215 calories, 40 carbohydrates, 12 protein
Calorie Breakdown: 160 c, 110 p
1 scoop of whey 120 calories, 23 p
1 cup of oatmeal 300 cal, 54 c, 6 f
Post Workout 2: 420 calories, 54 carbohydrates, 23 protein, 6 fat
Calorie Breakdown: 300 c, 120 p
1/2 container of cottage cheese: 191 cal, 39 p
1 tablespoon of flax oil 130 cal, 14 f
1 tablespoon peanut butter: 130 cal, 14 f
Calorie Breakdown: 191p, 260 f
Before Bed: 451 cal, 39 p, 28 f
Totals: 4584 calories, 375 carbohydrates, 354 protein, and 98 fat
% Breakdown: 40% carbs, 40% protein, and 20% fat
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