my diet day 1

[nathan312]

meal one 7:00am
myoplex protien shake
5 egg whites
1 cup of fat free cottage cheese
10 almonds

great star to the day getting the protien in early

fat 7g carbs 37g protien 75g cals 520

meal 2 (pre-workout) 10:00am

1 cup of oatmeal
1 cup of fat free low sugar yogurt
5g creatine
4g beta alanine

gives me a great pre-workout burst dont worry about the carbs u burn them off if taken pre workout

fat 6g carbs 75g protien 20g cals 460

meal 3 (post workout) 12:30

myoplex protien shake
apple
10 almonds
fat 8g carbs 55g(sugar 2g) protien 30g 400cals


meal 4 3:00pm

tuna wrap

fat 5g carbs 20g protien 30g cals 300


meal 5 6:00 pm

3 chicken breasts
2 cups of veggies
1 cup of 1 % milk

fat 8g carbs 30g protien 80g cals 500

meal 6 9:00pm

two scoops whey isolate in water
ten almonds

fat 7g carbs 3g protien 60g 300 cals

daily totals fat 41g carbs 225g protien 300 grams calories 2480

exercise back, abs cardio workout 2 hours long

dead lift 4 set of 6 to 8
100 lat pullups
dumbell row 4 set of 6-10
high row 4 sets of 6-10
100 back extensions
4 sets of ten shurgs
30 min of interval cardio
100 crunches
100 cross crunches
100 leg raises
2 min Russian twist
3 sets of 2 min plank

this forum is more about diet and less about the training program so i didn't go much into depth

[codd]

you're not getting enough dietary fat... replace some carbs with fats

[nathan312]

yea i know it was a bit low today usually is around 50 to 60 is that good?