feb. 2, 2009

meal 1:
- 1 scoop whey protein w/ water
(120 cal, 23g protein, 2g carb, 2g fat)

meal 2:
- maple & brown sugar oatmeal w/ water
(150 cal, 2g protein, 26g carb, 2g fat)
- 8 egg whites, 1 tsp olive oil, 1/2 cup chopped spinach
(120 cal, 28g protein, 0g carb, 5g fat)
- 1 cup skim milk
(80 cal, 9g protein, 12g carb, 0g fat)

meal 3:
-12 almonds
(80 cal, 3g protein, 3g carb, 7g fat)

meal 4:
- cinnamon raisin bagel
(160 cal, 6g protein, 31g carb, 2g fat)
-5 slices turkey breast
(100 cal, 20 g protein, 2g carb, 2g fat)

meal 5:
- 1 scoop whey protein w/ water
(120 cal, 23g protein, 2g carb, 2g fat)
- 1 packet oatmeal - apple cinnamon - w/ water
(110 cal, 3g protein, 22g carb, 2g fat)

meal 6:
- 1 scoop whey protein w/ water (110 cal, 26g protein, 1g carb, 0g fat)
- 1 scoop dextrose (135 cal, 0g protein, 33g carb, 0g fat)

meal 7:
- 3oz salmon fillet (175 cal, 19g protein, 0g carb, 10g fat)
- 3oz snapper (110 cal, 22g protein, 0g carb, 2g fat)
- 1/2 brown rice (110 cal, 2g protein, 23g carb, 1g fat)
- 1 cup bokchoi (20 cal, 3g protein, 3g carb, 0g fat)

meal 8:
- 1 scoop whey protein
(120 cal, 23g protein, 2g carb, 2g fat)
- 1 cup skim milk
(80 cal, 9g protein, 12g carb, 0g fat)

totals:
calories - 1900
protein - 221g
carbs - 174g
fat - 39g