Meal # time meal 1 ( 1pm): (fat + veg)
food items 3 yolk 6 whites 240 g green beans
NO CARB cal protein 181 8 114 25 40 2 335 cals 35 g 20 35
carbs 2 10 12 g
fat 14
felt slightly hungry
14 g 0.4 1.5 not hungry at all
meal 2 (4pm):
100 g chicken 1 can tuna
90 150
240 cals meal 3 (7pm): (veg) 100 g chicken 240 g green beans 90
40
55 g 20 2
0g
1.9 g 0.4 slightly hungry
10
130 cals meal 4 (10pm): (fat + veg) 3 yolk 6 whites 85 g
broccoli 181 114 30 325 cals meal 5 (1am): 100 g chicken 1 can tuna
90 150
22 g 8 25 1 35 g 20 35
10 g 2 4 6g
0.4 g 14 not hungry at all
14 g 0.4 1.5 not hungry at all
240 cals meal 6 (4am): 168 g chicken 135
55 g 35
0g
1.9 g 0.75 before bed/not hungry
135 cals Totals:
35 g
0g
0.75 g protein carbs fat cals 237 g 28 g 32.95 g 1405 67.5% 8.0%
21.1%
Meal #/ time meal 1 ( 2:45pm): (fat + veg)
food items 3 yolk 6 whites 60 g oatmeal 1 apple
HIGH CARB cal protein 181 8 114 25 225 7.5 80 600 cals 40.5 g
152 180
carbs 2 40.5 22 64.5 g 40 4.5
fat 14 4.5 18.5 g
felt not hungry at all
meal 2 (6pm): (veg)
40 g maltodextrin 45 g protein
pre-gym 2
36
332 cals meal 3 (8pm): 40 g maltodextrin 45 g protein 152
180
36 g
44.5 g 40 4.5
2g post workout 2
36
332 cals meal 4 (9pm): 165 g chicken 1 apple 60 g oatmeal 135 80
225 440 cals meal 5 (12am): (veg) 100 g chicken 240 g green beans
90 40
36 g 33 7.5 40.5 g 20 2
44.5 g
2g 0.75 not hungry at all
22 40.5 62.5 g
4.5 5.25 g 0.4 slightly hungry
10
130 cals meal 6 (3am): (fat+ veg) 3 yolk 6 whites 240 g green
beans 181 114 40 181 cals Totals:
22 g 8 25 2 35 g
10 g 2 10 12 g
0.4 g 14 before bed/not hungry
14 g protein carbs fat cals 210 g 238 g 42.15 g 2015 41.7% 47.2%
18.8%
Meal #/ time meal 1 ( 8am): (fat + veg)
food items 3 yolk 6 whites 240 g green beans
cal 181 114 40 335 cals
LOW CARB protein carbs 8 2 25 2 10 35 g 35 2 12 g
fat 14
14 g 0.75
meal 2 (11am): (veg)
165 g chicken 240 g green beans
135 40
10
175 cals meal 3 (2pm): (fat+veg) 3 yolk 6 whites 240 g green
beans 181 114 40 295 cals meal 4 (5:30pm): 40 g maltodextrin 45 g
protein 152 180
37 g 8 25 2 35 g
10 g 2 10 12 g 40 4.5
0.75 g 14
14 g
36
2
332 cals meal 5 (8pm): 40 g maltodextrin 45 g protein 152
180
36 g
44.5 g 40 4.5
2g
36
2
332 cals meal 6 (9:00pm)): 1 apple 65 g oatmeal 165 g chicken 80
330 135 545 cals Totals:
36 g
44.5 g 22 43.88
2g
10.88 35 45.88 g
6.38 0.75 7.13 g protein carbs fat cals
65.88 g
felt not hungry at all
not hungry at all
not hungry at all
pre-gym
post-workout
before bed/not hungry
224.88 g 188.88 g 39.88 g 2014
44.7% 37.5% 17.8%
