Hi it's been about 3 and half months i have started body building. When i first started i was 120lb 5'7" stick!!.. now i'm 145lb with around 13~14% BF... (i was 11~12%) Anyways here's my diet and I'm ready to get flamed.
6:30M1- Breakfast Oats
(Cup of Oats,1Tbsp Natty PB,Cup of milk,Whey Protein(22g pro) )
=670 kcal, 48g protein, 86 carb, 17g Fat
10:00M3- Whole wheat bread, 135g
PB and Chocolate spread
(1Tbsp Natty PB + Whey Protein 11g)
=570 kcal, 27g protein, 69g carb, 20g Fat
12:30M2- Whole wheat bread, 180g
1Can of tuna(120g drained)
1Tbsp of Olive oil
=710 kcal, 45g protein,79g carb, 20g Fat
5:00M4(PW)- 1/2 serving Mass gainer( by MVP NUTRITION)
Whey ISOlate 25g
=660 kcal, 44g protein, 110 carb, 5fat
6:30M5- Chicken breast or any lean meat(150g)
Half cup of rice
=281 kcal, 37g protein, 25g carb, 2g fat
9:00M6- Cup of Milk + PB
=180 kcal, 12g protein, 15g carb, 8g fat
It's around 27/50/23 pro/carb/fat RATIO...
Lunch and post work out is kinna long.. i try to consume those two sandwiches at 12:30 separately.
Thanks for reading this post MissAbs, paul stagg, beercan, and everyone!
[Edited by Dabomber on 01-29-2001 at 10:48 AM]