Thanks Nobody I changed it up alittle just forgot the milk so will adjust for skim milk not whole... and i have better sources of protein still alittle high in fat but for starting out i can use the little extra to put on some weight...
7am breakfast
4 large eggs...........320 cal’s......carbs 4g........protein 28.........fat 24g
1/4 cup of oats………151 cal’s…..carbs 25g…......protein 6.5g……..fat 5.4g
milk…......……………...160cal’s…..carbs 12g…….....protein 8g………fat 0g
cal’s 631 cals ......carbs 41g.......protein 42.5.......fat 29.4g
10am Snack
1oz almonds.............169 cal’s......carbs 5.5g......protein 6.3g.......fat 15g
1cup of chicken.........234 cal’s.....carbs 0g.........protein 35g........fat 9.2g
2 whole wheat bread..220 cal’s…...carbs 42g….....protein 10g……....fat 2g
2tbsp nonfat dress…..26 cal’s……...carbs 5g…......protein 0g…….....fat 0.8g
cal’s 649......carbs 52.5g......protein 46.3g......fat 27.5g
lunch
1cup of chicken........234 cal’s......carbs 0g........protein 35g........fat 9.2g
3/4 cup Pasta…….....240 cal’s......carbs 47g.......protein 10g........fat 1g
Pasta Sauce...........120 cal’s......carbs 18g........protein 2g..........fat 3.5g
1tbsp honey............60 cal’s........carbs 17g......protein 0g..........fat 0g
2 cup of water
cal’s 654.......carbs 82g.......protein 47g.........fat 13.7g
3pm snack
powder drink.......600cals........carbs 89g.......protein 51g.........fat 4.5g
Dinner 6pm
3/4 cup Pasta, Angel Hair....240 cal’s.....carbs 47g......protein 10g......fat 1g
3oz lean ground beef...........145 cal’s.....carbs 0g......protein 22.3g...fat 5.6g
Fresh room Pasta Sauce......120 cal’s....carbs 18g......protein 2g.......fat 3.5g
salt, pepper
water lots of it
cal’s 505.......carbs 65g.......protein 34.3g.......fat 9.2g
work out 7pm mon, wens, fri right after work out
1 banana……105 cal’s………carbs 27g…..protein 1.3g
Protein shake…..120 cal’s…..carbs 10g…..protein 40g
Cal’s 225……..Carbs 37g……Protein 41.3g
10:30
pm snack
1 cup cottage cheese……..cal’s 203….carbs 8.2g…….protein 31.1g….fat 4.4g
1 cup of milk……………..cal’s 160…..carbs 12g……protein 8g………fat 8g
Cal’s 363…….Carbs 20.2g……..Protein 39.1……Fat 12.4g
Bed 11pm
Work out day total….. Cal’s 3627……Carbs….386.7….protein 301.5g
Total……..Cal’s 3402………Carbs 349.7g………protein 260.2g…..Fat 96.7g
