Meal 1 ??? ½ cup Oatmeal : 150cal/3f/27c/5p
5 egg whites ??? 85cal/0f/0c/20p
Meal 2 ??? 1/4th cup Almonds ??? 200cal/18f/7c/7p
12 thin slices of roasted turkey breast ??? 160cal/8f/2c/16p
Meal 3 ??? ½ cup Broccoli ??? 25cal/0f/4c/3p
1 Chicken Breasts ??? 110cal/3f/0c/24p
Pre ??? Protein Shake ??? 260cal/0f/0c/48p
1 cup non fat milk ??? 90/0f/13c/9p
Post ??? Protein Shake ??? 260cal/0f/0c/48p
1 cup non fat milk ??? 90/0f/13c/9p
1 Banana ??? 120cal/0f/31c/2p
2 Tblsp Peanut Butter ??? 190cal/16f/8c/7p
Meal 4 ??? 1 cans Tuna ??? 100cal/0f/0c/22p
2 jar sweet potatoes ??? 140cal/0f/34c/2p
Meal 5 ??? 1 Salmon Fillets ??? 100cal/3f/2c/15p
1 Tblspn EVOO ??? 120/16f/0c/0p
Spinach ??? 50cal/0f/4c/3p
Meal 6 ??? ½ cup low fat cottage cheese ??? 80cal/0fat/5c/14p
Calories ??? 2240/Fat ??? 68/Carbs ??? 151/Protein ??? 254
Tweaked with it today, about where i want it to be, looking for experienced insight if i could make it better or if it is good to go.
I'm 178lbs, 5'10, 19% bodyfat.
Main goal is to trim down the bodyfat to around 10-12% and pack on maybe 10lbs in the next few months.
Whatcha think? Thanks!
5 egg whites ??? 85cal/0f/0c/20p
Meal 2 ??? 1/4th cup Almonds ??? 200cal/18f/7c/7p
12 thin slices of roasted turkey breast ??? 160cal/8f/2c/16p
Meal 3 ??? ½ cup Broccoli ??? 25cal/0f/4c/3p
1 Chicken Breasts ??? 110cal/3f/0c/24p
Pre ??? Protein Shake ??? 260cal/0f/0c/48p
1 cup non fat milk ??? 90/0f/13c/9p
Post ??? Protein Shake ??? 260cal/0f/0c/48p
1 cup non fat milk ??? 90/0f/13c/9p
1 Banana ??? 120cal/0f/31c/2p
2 Tblsp Peanut Butter ??? 190cal/16f/8c/7p
Meal 4 ??? 1 cans Tuna ??? 100cal/0f/0c/22p
2 jar sweet potatoes ??? 140cal/0f/34c/2p
Meal 5 ??? 1 Salmon Fillets ??? 100cal/3f/2c/15p
1 Tblspn EVOO ??? 120/16f/0c/0p
Spinach ??? 50cal/0f/4c/3p
Meal 6 ??? ½ cup low fat cottage cheese ??? 80cal/0fat/5c/14p
Calories ??? 2240/Fat ??? 68/Carbs ??? 151/Protein ??? 254
Tweaked with it today, about where i want it to be, looking for experienced insight if i could make it better or if it is good to go.
I'm 178lbs, 5'10, 19% bodyfat.
Main goal is to trim down the bodyfat to around 10-12% and pack on maybe 10lbs in the next few months.
Whatcha think? Thanks!