Ok everyone heres the diet I have came up with. Took some time and alot of thought. I am going to purchase a scale to weigh out everything and i have measuring cups and table/tea spoons to get exact amounts. I will change things up if i get bored (nothing major just different cooking spices etc…) Tell me what you think!?
Meal 1 (breakfeast) (6:30am)
-liquid egg whites 36tbsp.=300 calories. 60g protein . 0carbs. 0 fats.
-valutime quick oats(1cup)=280 calories. 10gs protein . 52 g carbs. 5g fats.
Meal 2(9:20am) midmorning snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
Meal 3 (12:30pm) lunch
-(8oz)grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw broccoli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 4 (3:15pm) pre workout
-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
Meal 5 (6-7pm) post workout shake
-whey protein shake=240 calories, 48g protein , 2g fats,6g carbs
Meal 6 (7-8pm) post workout meal
-8oz grilled chicken breast=240calories,48g protein ,3g fat, 0g carbs
-1 cup raw brocolli=24 calories,2g protein , 4.6g carbs,0g fats
-1 cup brown rice=216 calories,5g protein ,1.8g fats,44g carbs
Meal 7 (9-10pm) late night snack
-2 cans of starkist tuna (10oz)=200cals,40g protein , 2g carbs, 2g fats
Meal 8 (11-12) bedtime (:
-casein protein =240 calories,48g protein ,2g fat,6g fats
-1 cup fat free cottage cheese 2%=203 calories,31g protein ,4g fat,8g carbs
TOTALS=2,887 calories/437g protein /179.8g carbs/28.6g fats
Thats the total diet right there. WHEWWWWWWWWWWWW…took alot of time feels good to have something in writing tho brotherrrs!!!