10am – 3pm
protein shake (500ml low fat milk, banana, 2 scoops Prolab whey)
580 calories 65 grams protein 69 grams carbs
sandwich (2 piece whole wheat bread, 8 turkey slices, pastrami, mustard)
250 calories 30 grams protein 36 grams carbs
cottage cheese (250 grams)
212 calories 30 grams protein 12 grams carbs
protein shake (500ml low fat milk, 2 scoops Prolab whey)
470 calories 65 grams protein 32 grams carbs
2 vector bars
400 calories 18 grams protein 68 grams carbs
3pm – 8 pm
sandwich (2 piece whole wheat bread, 8 turkey slices, pastrami, mustard)
250 calories 30 grams protein 36 grams carbs
protein shake (500ml low fat milk, 2 scoops Prolab whey)
470 calories 65 grams protein 32 grams carbs
2
chicken breasts
180 calories 40 grams protein
3 eggs
225 calories 18 grams protein
8pm – 11 pm
cottage cheese (250 grams)
212 calories 30 grams protein 12 grams carbs
protein shake (500ml low fat milk, 2 scoops Prolab whey)
470 calories 65 grams protein 32 grams carbs
2 chicken breasts
180 calories 40 grams protein
3 eggs
225 calories 18 grams protein
salmon
366 calories 40 grams protein
powerade
138 calories 35 grams carbs
=
4682 calories 554 grams protein 364 grams carbs
all shakes taken with 300mgs ALA