Palmetto
Mecca V.I.P.
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- Joined
- Jul 16, 2006
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Alright let me start off by saying that I haven't posted in a while and I'm a bit rusty. I have been busy with school since this is my senior year of college and I also started my student teaching this past semester so I have been busy as hell. But I'm a p.e. teacher now and to be honest, I have let myself go from what I used to be. I'm disgusted with how much fat I have put on and it's time to change it. No more excuses. So here is my diet that I have spent some time working on. Let me know if you have anything that I should change.
Weight: 200 lbs.
Daily Intake
Cals: 2400
Protein: 250
Carbs: 260
Fat: 40
Per Meal
Cals: 400
Protein: 42
Carbs: 43
Fat: 7
Meal 1 (6:30 a.m.)
1/2 cup raw oats
3 egg whites
1 scoop ON's Protein Powder in water
Meal 1 Totals:
Cals: 440
Protein: 27.8
Carbs: 29.6
Fat: 4.05
Sat Fat: .75
Meal 2 (9:30 a.m.)
1.5 tbsp all natural peanut butter
1 oz. almonds
2 cups raw spinach
Meal 2 Totals:
Cals: 332.5
Protein: 14
Carbs: 12.5
Fat: 26
Sat Fat: 2
Meal 3 (12:30 p.m.)
6 oz. grilled chicken breast
1/4 cup brown rice
1 cup chopped raw carrots
Meal 3 Totals:
Cals: 397
Protein: 44.5
Carbs: 44
Fat: 2.5
Sat Fat: .6
Meal 4 (3:30 p.m.)
4 oz. drained tuna
2 slices whole wheat bread
3/4 scoop protein shake in water
Meal 4 Totals:
Cals: 337.5
Protein: 46
Carbs: 26
Fat: 5.13
Sat Fat: .38
Meal 5 (6:30 p.m.)
6 oz. grilled chicken breast
1/4 cup brown rice
1 cup chopped raw carrots
Meal 5 totals:
Cals: 397
Protein: 44.5
Carbs: 44
Fat: 2.5
Sat Fat: .6
Meal 6 (Bed)
2 cups of Fat Free Cottage Cheese
Meal 6 Totals:
Cals: 280
Protein: 52
Carbs: 20
Fats: 10
Sat Fats: 0
Post Workout Shake (When ever I finish my workout, different workout times depending on the days)
1 scoop ON's protein powder in water with Dextrose
1 bananna
Post Workout Shake Totals:
Cals: 240
Protein: 25
Carbs: 31
Fats: 1.5
Sat Fats: .5
Daily Diet Totals:
Cals: 2424 grams (over 24 grams)
Protein: 253.8 grams (over 3.8 grams)
Carbs: 207.1 grams (under 52.9 grams)
Fats: 51.68 grams (over 11.68 grams)
Sat Fats: 4.83
Supps:
ON's Protein Powder
BCAA's
Dextrose
Fish Oil Caps
Sesamin
Multivitamin
White Tea
Well there we go. I think this is pretty solid, but as always any input is greatly appreciated. Do my supplements look solid as well? I just wanted to keep it with the basics.
Weight: 200 lbs.
Daily Intake
Cals: 2400
Protein: 250
Carbs: 260
Fat: 40
Per Meal
Cals: 400
Protein: 42
Carbs: 43
Fat: 7
Meal 1 (6:30 a.m.)
1/2 cup raw oats
3 egg whites
1 scoop ON's Protein Powder in water
Meal 1 Totals:
Cals: 440
Protein: 27.8
Carbs: 29.6
Fat: 4.05
Sat Fat: .75
Meal 2 (9:30 a.m.)
1.5 tbsp all natural peanut butter
1 oz. almonds
2 cups raw spinach
Meal 2 Totals:
Cals: 332.5
Protein: 14
Carbs: 12.5
Fat: 26
Sat Fat: 2
Meal 3 (12:30 p.m.)
6 oz. grilled chicken breast
1/4 cup brown rice
1 cup chopped raw carrots
Meal 3 Totals:
Cals: 397
Protein: 44.5
Carbs: 44
Fat: 2.5
Sat Fat: .6
Meal 4 (3:30 p.m.)
4 oz. drained tuna
2 slices whole wheat bread
3/4 scoop protein shake in water
Meal 4 Totals:
Cals: 337.5
Protein: 46
Carbs: 26
Fat: 5.13
Sat Fat: .38
Meal 5 (6:30 p.m.)
6 oz. grilled chicken breast
1/4 cup brown rice
1 cup chopped raw carrots
Meal 5 totals:
Cals: 397
Protein: 44.5
Carbs: 44
Fat: 2.5
Sat Fat: .6
Meal 6 (Bed)
2 cups of Fat Free Cottage Cheese
Meal 6 Totals:
Cals: 280
Protein: 52
Carbs: 20
Fats: 10
Sat Fats: 0
Post Workout Shake (When ever I finish my workout, different workout times depending on the days)
1 scoop ON's protein powder in water with Dextrose
1 bananna
Post Workout Shake Totals:
Cals: 240
Protein: 25
Carbs: 31
Fats: 1.5
Sat Fats: .5
Daily Diet Totals:
Cals: 2424 grams (over 24 grams)
Protein: 253.8 grams (over 3.8 grams)
Carbs: 207.1 grams (under 52.9 grams)
Fats: 51.68 grams (over 11.68 grams)
Sat Fats: 4.83
Supps:
ON's Protein Powder
BCAA's
Dextrose
Fish Oil Caps
Sesamin
Multivitamin
White Tea
Well there we go. I think this is pretty solid, but as always any input is greatly appreciated. Do my supplements look solid as well? I just wanted to keep it with the basics.