Meal One

-2 Lg. Whole Eggs (150cals, 12.5g protein, 10.2g fat, 1.2g carbs)
-1 Slice Whole Wheat Bread (87cals, 4.3g protein, 0.8g fat, 16.5g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)

-Protein: 25.6g / Fat: 11.2g / Carbs: 30.7g

-Total Calories: 328

Meal Two

- Cup Rolled Oats (195cals, 7g protein, 3.4g fat, 34g carbs)
- Scoop Prolab Whey (63cals, 12g protein, 1g fat, 1.5g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)

-Protein: 27.8g / Fat: 4.6g / Carbs: 48.5g

-Total Calories: 349

Meal Three

-1 Can Drained White Tuna (139.2cals, 32.4g protein, 0.7g fat, 0g carbs)
-1 Tbsp Mayonaise (53.3cals, 0g protein, 5.3g fat, 1.1g carbs)
-2 Slices Whole Wheat Bread (174cals, 8.6g protein, 1.6g fat, 33g carbs)


-Protein: 41g / Fat: 7.6g / Carbs: 34.1g

-Total Calories: 366.5

Meal Four

-5oz Cooked Chicken Breast (157cals, 32g protein, 3g fat, 0g carbs)
- Cup Brown Rice (110cals, 2.5g protein, 1g fat, 23g carbs)
- Cup Mixed Vegetables (67cals, 2.3g protein, 0.6g fat, 13g carbs)

-Protein: 36.8g / Fat: 4.6g / Carbs: 36g

-Total Calories: 334

Pre Workout Meal

-1 Scoop Prolab Whey (126cals, 24g protein, 1.5g fat, 3g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)

-Protein: 32.8g / Fat: 1.7g / Carbs: 16g

-Total Calories: 217

Post Workout Meal

-1 Scoop Prolab Whey (126cals, 24g protein, 1.5g fat, 3g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)
-2 Quaker Tomato Basil Rice Cakes (106cals, 1.8g protein, 3.4g fat, 17g carbs)

-Protein: 34.6g / Fat: 5.1g / Carbs: 33g

-Total Calories: 323
__________________________________
Total Protein:198.6g
Total Fat:34.8g
Total Carbs:198.3g

Total Calories:1918