2-3 hours between each meal

proteins

Time up:

Sleep from previous night:

Calories per pound body weight:

carbs

fats

45

35

20

240

374

247

65

Calories
3069

15

1,7

1,0

0,3

3600

Macronutrient Ratios:

< grams per pound of body mass >

I doing my cardio session empty stomach, only a shake with 20g of isolate protein,5g og glutamine,and 10g of Bcaa

Meal 1:

Daily
Requirements

Oats & Whey

Amount

100 Quick oats Quaker

Banana (per 100g)
Egg Whites (1 medium egg white: 33g)
whey isolate beyond yourself
Omega 3 Fish Oil (x2 1000mg)

60,0
200,0
264,0
60,0
100,0

Totals
Over/Under

62,3

74,1

Protein

30,0 % of daily carbs

Carbs

10,8
Fats

Starch

8,0
1,6
23,8
52,0
0,0

Overall
40,0
30,6
0,0
2,6
0,0

85,3

73,2

0,0

0,0

23,0

-0,9

45

25

62,3

12,4

Sugar

643
Calories

Fibre

0,0

8,0
0,4
0,0
3,8
2,0

264,0
132,4
95,0
252,8
18,0

14,2

762,2

3,4

119,0

10,8

396

Notes

Daily
Requirements

Meal 2:

Amount
whey isolate beyond yourself
Almonds (Shelled, Raw)
Apple (per apple)
Chicken, Breast:170g
NO FOOD

45,0
10,0
100,0
100,0
100,0
Totals
Over/Under

Protein

5,0 % of daily carbs

Carbs

39,0
2,1
0,4
26,0
0,0
67,48

Overall
1,9
0,4
10,5
0,0
0,0
12,87

5,1

0,5

50,0

12,4

Starch

Fats

Sugar

0,00

0,00

Calories

Fibre

0,00

2,9
5,6
0,1
4,0
0,0
12,56

189,6
60,3
44,5
140,0
0,0
434,43

1,7

38,2

10,8

347

Notes:

Daily
Requirements

Meal 3:

Amount
Ground Bison
NO FOOD
Broccoli (Fresh)
NO FOOD
Omega 3 Fish Oil (x2 1000mg)

200,0
0,0
113,0
0,0
50,0
Totals
Over/Under

Protein

5,0 % of daily carbs

Carbs

40,0
0,0
3,5
0,0
0,0
43,50

Overall
0,0
0,0
1,2
0,0
0,0
1,24

-6,5

-11,1

35,0

49,4

Starch

Fats

Sugar

0,00

0,00

Calories

Fibre

0,00

19,4
0,0
0,9
0,0
1,0
21,30

334,6
0,0
27,1
0,0
9,0
370,72

10,5

23,8

10,8

435

Notes:

Daily
Requirements

Meal 4:
1h-1h30 before workout
Pre-Workout Meal

Amount

whey isolate beyond yourself

100 Quick oats Quaker
Raw Honey (per 100g)
NO FOOD
NO FOOD

30,0
60,0
15,0
0,0
0,0
Totals
Over/Under

Notes:

Protein

20,0 % of daily carbs

Carbs
Starch

26,0
8,0
0,0
0,0
0,0

Overall
1,3
40,0
12,3
0,0
0,0

33,98

53,60

0,00

-1,0

4,2

Fats

Sugar

0,00

Calories

Fibre

0,00

1,9
8,0
0,0
0,0
0,0

126,4
264,0
49,2
0,0
0,0

9,92

439,58

-0,9

4,5

Meal 5:

Daily
Requirements

Post-Workout Shake

Amount

whey isolate beyond yourself

Dextrose
5g, glutamine,5g bcaa,5 g creatine

45,0
65,0
Totals
Over/Under

40,0

61,8

Protein

25,0 % of daily carbs

Carbs

Overall
39,0
1,9
0,0
65,0

Starch

0,0
Fats

Sugar

66,95

0,00

65,00

-1,0

5,2

55

40,0

37,1

Calories

Fibre

65,0

38,97

407

0,00

2,9
0,0

189,6
260,0

2,88

449,59

2,9

42,6

10,8

405,7

Notes:

Daily

Requirements
Meal 6:
30-60 minutes after my Post-workout shake

Post-Workout Meal

Amount

Chicken, Breast:170g
100 Quick oats Quaker
Broccoli (Fresh)
NO FOOD
Omega 3 Fish Oil (x2 1000mg)

150,0
50,0
113,0
0,0
100
Totals
Over/Under

Protein

15,0 % of daily carbs

Carbs

39,0
6,7
3,5
0,0
0,0
49,17

Overall
0,0
33,3
1,2
0,0
0,0
34,58

9,2

-2,5

35,0

0,0

Starch

Fats

Sugar

0,00

0,00

Calories

Fibre

0,00

6,0
6,7
0,9
0,0
2,0
13,57

210,0
220,0
27,1
0,0
18,0
475,11

2,7

69,4

10,8

237,5

Notes:

Meal 7:

Daily
Requirements

Night Time Slow-Release Protein

Amount

Egg Whites (1 medium egg white: 33g)

NO FOOD
whey isolate beyond yourself
glutamine 5g
Totals
Over/Under

165,0
0,0
30,0

Protein

0,0 % of daily carbs

Carbs

Overall
14,9
0,0
0,0
0,0
26,0
1,3
40,83

1,30

5,8

1,3

Starch

0,00

Fats

Sugar

0,00

Calories

Fibre

0,00

0,0
0,0
1,9

59,4
0,0
126,4

1,92

185,80

-8,9

-51,7