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stayhungry
07-03-2004, 03:31 PM
meal time Meal Serv size Calories Protein Carbs Fat
6:00am 3 whole eggs 3 222 18 0 15
3 egg whites 3 51 12 0 0
1 banana 1 105 1 30 0
cheese slices 2 70 9.8 6.1 0.4
1 cup milk 1 cup 86 8 12 0
Totals 534 48.8 48.1 15.4
9:45am
I packet instant oatmeal 1 packet 166 3.3 34 1.7
1 scoop protein shake 1 scoop 110 23 3 1.5
1 whole wheat bun 1 bun 69 3 13 1

Totals 345 29.3 50 4.2
12:00pm
Green Salad 2 cups 40 3 7 0
1 cup cucumbers 1 cup 16 1 4 0
1 whole chicken breast 1 breast 165 31 0 4
Fat free salad dressing 2 Tbsp 60 0.4 3.2 3.6
Totals 281 35.4 14.2 7.6
2:30pm
1 scoop protein shake 1 scoop 110 23 3 1.5



Totals 110 23 3 1.5
pre-wkout
Green tea 1 cup 1 0 0 0
1 whole wheat bun 1 bun 69 3 13 1
Peanut butter 2 Tbsp 160 5 10 11
blueberry jam 1 Tbsp 50 0 13 0
Totals 280 8 36 12
Pos-wkout
1 whole chicken breast 165 31 0 4
green salad 40 3 7 0
1/2 cup cucumbers 8 0 2 0
Totals 213 34 9 4
Before bed
3.5 ounces turkey breast 135 30 0 0
Protein shake 1 scoop 110 23 3 1.5
Totals 245 53 3 1.5

Totals 2008 231.5 163.3 46.2




I know this doesnt look to great but i copied this all from my excel program but i think youll get the general idea. my total calories for the day are:2008, my protein is 231.5, and carbs is 163 and fat is 46 grams. im a 200 pound bodybuilder with 17 inch arms 43 inch chest-26 inch quads-35 inch waist. any suggestions for mass build and fat loss? i also train hardcore 2-4 times a week.

jazer80
07-03-2004, 05:20 PM
so, do you mean suggestions for both mass building, and suggestions for fat loss, or you wanna do both simultaneously?