1/25 Friday

CHEAT DAY, Protein Pancake for breakfast, BBQ for lunch, Mexican for dinner.

therefore, CARDIO TOMORROW!!

1/24 Thursday

NUTRITION
=========

8AM – Protein Pancakes, Yogurt and Milk
564 Calories
1.5 of fat
83 of carbs
51 of protein

MISSED A MEAL!!

1PM – Strip Steak, Brocolli,Spinach Salad, Milk
Too Lazy to add now, i’ll put this in tomorrow

4PM – Chicken, Brocolli, Yogurt
30.7 protein
6 Carbs
3.1 Fat
177 Calories

7PM – ON Whey Shake (strawberry)
24G of protein
1G of fat
2g carbs
110 Calories

8PM – Potroast w/ Potatoes and Carrots
Too Lazy to add now, i’ll put this in tomorrow

1/23 Wednesday

1/23 Wednesday

8:30AM – Cereal w/ Skim Milk
18.7 of protein
2.5 of fat
49.7 of carbs
200 calories

10:30PM- ON Whey Shake (strawberry)
24G of protein
1G of fat
2g carbs
110 Calories

12:30PM – Chicken Sandwich, Milk, Apple, Banana
47.7 of protein
2.3 of fat
14.7 of carbs
611 Calories

3:30PM – Kielbasa Sandwich
25 of protein
16 of fat
22 of carbs
320 Calories

8PM – ON Whey Shake (strawberry)
24G of protein
1G of fat
2g carbs
110 Calories

9pm – Grilled Chicken, Spinach Salad, Brocolli, Milk, Natty PB
Grilled Chicken (4oz)
26.7 protein
0 Carbs
3.1 Fat
142 Calories
Spinach Salad
1 protein
2 carbs
0 fat
10 Calories
Brocolli
3 protein
4 carbs
0 fat
25 Calories
1 Pint of Skim Milk
16.7 Protein
23.7 Carbs
1 fat
171 Calories
Natty PB (1tsp)
4.5 Protein
3 carbs
8 fats
100 Calories

TOTAL
CAL – 1799
FAT – 34.9
CARB – 123.1
PROTEIN – 191.3

1/22 Tuesday

8AM – Oatmeal
4G of protein
2G of fat
33G of carbs
100 Calories

10:30PM- ON Whey Shake (strawberry)
24G of protein
1G of fat
2G of carbs
110 Calories

1PM – Soup and Chicken Sandwich
11.5g fat
24g protein
23g carbs
320 Calories

3:30AM – ON Whey Shake (strawberry)
24G of protein
1G of fat
2G of carbs
110 Calories

8PM – 12oz steak, spinach, brown rice, milk
Steak
500 Calories
16g Fat
0 Carbs
82g Protein
Spinach
14 Calories
0 fat
2g Carbs
2g Protein
Rice
300 Calories
2g fat
66g Carbs
8g Protein
1Liter Skim Milk
343 Calories
2g Fat
47.5g Carbs
33.4g Protein

TOTAL
CALORIES – 1797
FAT – 35.5
CARB – 175.5
PROTEIN – 201.4

1/22 Tuesday

8AM – Oatmeal
4G of protein
2G of fat
100 Calories

10:30AM – ON Whey Shake (strawberry)
24G of protein
1G of fat
110 Calories

1PM – Soup and Chicken Sandwich
320 cal
11.5g fat
24g protein

1/21 Monday

9:30AM – ON Whey Shake (strawberry)
24G of protein
1G of fat
110 Calories

12:30PM – Soup and Chicken Sandwich
230 cal
1.5g fat
19g protein

4pm – ON Whey Shake (strawberry)
24G of protein
1G of fat
110 Calories

6pm – 2 spoons of Natural Peanut Butter
9g of protein
16g of fat
200 Calories

8pm - ON Whey Shake (strawberry)
24G of protein
1G of fat
110 Calories

9pm – 2 spoons of Natural Peanut Butter
9g of protein
16g of fat
200 Calories

DAILY TOTAL
109 g of protein
36.5g of fat
1060 Calories

1/19 Saturday

1/19 Saturday

9:30AM Breakfast
2 Eggs, Bagel, Cream cheese, bacon

Lunch – Dirty

Dinner – Steak Sandwich, Mashed potatoes

1/18 Friday

8AM – Oatmeal
4G of protein
2G of fat
100 Calories

11AM – ON Whey Shake (strawberry)
24G of protein
1G of fat
110 Calories

12:30PM – DIRTY but free food

3:30PM – ON Whey Shake (strawberry)
24G of protein
1G of fat
110 Calories

8:30PM – Chicken Caserole