Check out my diet.

[Khar]

This is the diet I have been using for the past while, I just finally got around to actually writing it down. That way it won't even slightly change from day to day if I already know what I gotta do. But since I wrote it down...or typed it up rather. I thought I would just post it. Its around 30% fat, 25% carbs, and 45% protein on the 2300 days, and 30%/30%/40% on the 2610 days. This would also be a good example of a diet for those newbies out there. Notice how all the fats come from healthy sources minus the trace fats in the meats and protien shake. Enjoy.

2610 Calorie Day – 2611 actual calories
12 Fish Oil Caps, 10 on salmon days
Pre Workout Shake
Post Workout Shake
Meal 1
[1 whole egg, 5 whites or .75 cup beaters]
[.5 cup quaker oats, 1 tbsp natty pb]
Meal 2
[2 slices 100% ww bread, 4 oz boneless skinless chicken]
Meal 3
[2 slices 100% ww bread, 140g canned tuna]
[1 tbsp just2good mayo, serving fibrous veggies]
Meal 4
[2 slices 100% ww bread, 4 oz boneless skinless chicken]
Meal 5
[6 oz poached salmon or 8 oz boneless skinless chicken, 1 Tbsp flax oil]
[100g sweet potato, serving fibrous veggies]
Meal 6
[2 slices 100% ww bread, 2 Tbsp natty pb]
[.5 cup skim milk, 14.2g ON whey]

2300 Calorie Day – 2300 actual calories
8 Fish Oil Caps During Day
Meal 1
[1 whole egg, 5 whites or .75 cup beaters]
[.5 cup quaker oats, 1 tbsp natty pb]
Meal 2
[2 slices 100% ww bread, 4 oz boneless skinless chicken]
Meal 3
[2 slices 100% ww bread, 140g canned tuna]
[1 tbsp just2good mayo, serving fibrous veggies]
Meal 4
[2 slices 100% ww bread, 4 oz boneless skinless chicken]
Meal 5
[8oz boneless skinless chicken, 100g sweet potato]
[1 tbsp flax oil, serving fibrous veggies]
Meal 6
[2 slices 100% ww bread, 2 Tbsp natty pb]
[1 cup skim milk, 28.4g ON whey]

[iLUDEd]

looks solid. you sure like your ww bread