so i have another attempt at diet here, trying to make it easier for my work schedule.
1cup oats(600calories, 16gprotein 103carbs)
1 Scoop whey/1tblspoon flax/8oz milk.(350calories, 25g protein) add some fruit
(work break) 2 cans tuna 140 calories 32g protein <--- add carbs or fats + fruit/veg
(Lunch chicken breast sandwhich) roughly 40carbs, 25g protein 400 calories
(work break) 2 cans tuna 140 calories 32g protein <--- add carbs or fat + fruit/veg
Dinner(misc 500 calories est 20g protein)
Snack ( nuts / fruits) (est 300 calories) <--- get a lean protein source
1cup oats(600calories, 16gprotein 103carbs) <--- caesin protein + healthy fat before bed.. move the oats up.. or drop them and get variety like brown rice / WW pasta etc
2 Scoop whey/1tblspoon flax/8oz milk.(400calories, 50g protein) <--- get a caesin not a whey shake before bed
This is like this conveinance wise for me, its real hard to snack at work. This is a bulk diet. Est calories 3500, est carbs 250-300, est protein 180g, fat havent estimated yet, but should be decent with the flaxoils in the shakes. anyone suggestions?
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