27-04-2008, 12:04 PM
|
#3 (permalink)
|
| Gym Addict
Join Date: Oct 2007
Posts: 150
| Re: Diet update
| cals | protein | fat | carbs | | | | | | | 6.00am Cup of coffee | 7 | 0.5 | 0.4 | 0.5 | | Porridge | 172 | 11 | 8.2 | 35.5 | | | | | | | (30min cardio, cycling to work) | | | | | | | | | | | 7.30am 1 banana | 5 | 1.2 | 0.3 | 23.2 | | Protein shake | | 40 | | 2.9 | | | | | | | 10.00am 1 brown un butterd bun | 105 | 6.8 | 2.7 | 25.8 | | (tuna/egg/chicken fill) | | | | | | Energy bar (typical) | 192 | 3.6 | 10.8 | 19.6 | | | | | | | 11.30am Pasta (with rest of tuna) | 245 | 9.4 | 1.9 | 46.9 | | Tin of tuna for both meals | 191 | 42.1 | 1.4 | 0 | | 1 Apple | 47 | 0.4 | 0.1 | 11.8 | | | | | | | 15.00pm Mars bar (energy) | 192 | 3.6 | 10.8 | 19.6 | | Half pineapple | 118 | 1.2 | 0.3 | 31 | | | | | | | 15.30pm (1 hour cycling 130bpm heart rate) | | | | | | | | | | | 17.00pm 1 cup of coffee | 7 | 0.5 | 0.4 | 0.5 | | Half pineapple | 118 | 1.2 | 0.3 | 31 | | | | | | | 16.00 2oz braising steak | 126 | 19.2 | 5.4 | 0 | | 2 carrots | 34 | 0.8 | 0.4 | 6.8 | | 2 brocoli | 18 | 2 | 0.4 | 1.2 | | 2 boiled potatoes | 172 | 4.4 | 0.2 | 40.8 | | | | | | | 20.00pm Gym then PWO shake | | 40 | | 2.9 | | | | | | | 25g of nuts per day | | | | | | | | | | | Totals per day average (typical) | 1800 | 188 | 44 | 300 |
|
|  |