My new start after batteling a bad illness, lack of motivation, etc...I'm ready to ROCK!
Cardio in PM 30 minute incline walk 1-2 x a week max
Other activities - office sitting work 10 hours a day, very little calories burned.

6'2. 30 years old, 160lbs and 8% approx.

any suggestions = greatly appreciated!!


745AM PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
2 PCS TOAST 1.00 30.00 - 160.00
1 CUP EGG WHITES 26.00 2.00 0.50 120.00
32.00 59.00 3.50 430.00

1030AM
2OZ FLANK 14.00 - 3.50 90.00
4 OZ CHICKEN 27.00 - 2.50 130.00
BROC, ASPARG, GREENS 2.00 20.00 1.00 120.00
1 CUPS BROWN RICE 2.00 45.00 2.00 220.00
45.00 65.00 9.00 560.00

130PM
6OZ CHX 40.50 - 3.76 195.00
3/4 CUP OATS 7.50 40.50 4.50 225.00

48.00 40.50 8.26 420.00
3-430 TRAIN

500 PW MEAL
1/2 CYTO 27.00 37.50 3.00 285.00
4OZ HOMADE OAT BAR 15.00 17.50 2.25 156.00
1/2 CUP SOY MILK 3.00 4.00 1.00 35.00
45.00 59.00 - 6.25 - 476.00

900
1 CUP SOY MILK 6.00 8.00 2.00 70.00
20 almonds 5.20 5.00 12.20 140.00
1/2 CUP EGG WHITES 13.00 1.00 - 70.00
1 SCOOP MUSCLE MILK LIGHT 12.50 6.00 3.00 98.00
36.70 20.00 - 17.20 - 378.00

MIDNIGHT
BROC, ASPARG, GREENS 2.00 20.00 1.00 120.00
20 almonds 5.20 5.00 12.20 140.00
7.20 - 25.00 - 13.20 260.00
2-3AM
1 SCOOP MUSCLE MILK LIGHT 12.50 6.00 3.00 98.00

GRAND TOTAL 226.40 - 274.50 - 60.41 2,622.00