my meal plan..
TRAINING DAYS
Protein – P Carbs – C Calories – c Fats - F
6 am – 200 ml oatmeal ( 288 c , 50 grams of C , 10 grams of P ), 125 grams of egg whites ( 126 c, 14 grams of P ), whole egg (100 c, 7 grams of P)
9 30 am
• Half pack of lean ground turkey (220 grams, 260 c, 40 grams of P), half a sweet potato (55 c, 14 grams of C), pbj sandwich whole weight bread (180 c, 33 grams of C) or
• 5 oz chicken breast (276 c, 41 grams of P), 125 ml of brown rice (108 c, 23 grams of C) or
• 6 oz steak (266 c, 35 grams of P), 125 ml of brown rice (108 c, 23 grams of C)
12 pm – same as 9 30 am plus 1 pear
3 pm – 1 cup of egg whites (252 c, 27 grams of P), 1 fiber 1 bar ( 100 c, 19 grams of C)
Sleep until 6
6:30 or 7 pm - 1 large can of tuna (260 c, 32 grams of P), 2 slices of whole wheat bread (180 c, 33 grams of C) or some type of veal or steak or chicken left over from dinner
8 pm - Gym
Post Workout
• 2 scoops of protein (222 c, 54 grams of P) with banana (105 c, 27 grams of C) and 3 rice cakes (105 c, 21 grams of C),
Before Bed (10pm)
• 1 cup of egg whites (252 c, 27 grams of P), 1 teaspoon of almond butter
2800 -3000 calories roughly,