welsh_ryan

MEAL 1 8-9am
in semi skimmed milk
1 cup of milk
1 piece of favorite fruit bananas cal 92g protein 1 carb 23
1 scoop of whey protein ( or 2) 48g prorein cal 240g
maybe a lil container of yogurt ( to thicken it up)
50g of oats cal 227g protein 5g carbs 33g
total meal vaule
40-50g protein
559g cals
56g carbs

meal 2 10-11pm
sandwich with brown bread
1 can 140g of tuna mixed wit fat free
mayo and sweetcorn 31g protain cals 160g carbs 8g
1 apple cals 60g carbs 16g
1 banana cals 92g protain 1 carbs 23g
total meal vaule
312 cals
32g protein
47g carbs

meal 3 1-2pm only got 20 mins here
meal replacment drink :}
with some a fruit
will only take this everyday becouse of time and will be my only cheat meal in the day.
may change after a week or to tho and see how it goes.

meal 4 4-4.30pm
1 steak/chicken (meats) 1 steak or chicken brest (100gs) roughly fat 4g 31g protein carbs 0 cals 165
sweet potato (100g) carbs 20g cals 90g protein 2g
veg around 25-50gs
littel raises for fat
banana cals 92g protain 1 carbs 23g
final vaule of the meal roughly
cals 345g
protein 34g
carbs 43gs

meal 5 8-9pm
pasta 50g cals 80g carbs 16g protein 3g fat 0
1 can of tuna protein 20g cals 109g carbs 0 fat 2.5
littel source for taste (this shoulent kill me lol)
veg mixed in not loads tho just a bit
total meal vaule
protein 36g
cals 189g
carbs 16g
fat 2.5

meal 6 before bed time
2x scoops whay in milk to slow it down
oats (40g) cals 117 protein 5g carbs 20 fat 2g in milk


Total vaule of them i think is right but not 100% found info on the sites i am lacking cals and slightly down on carbs
from what iv worked out above ??
i'm not 100% on what size portions thay will be hopfully this will be oright for the daily needs i need which is

300 protein
3000-3400 cals
around 340 carbs
and 60-80g fat


thats roughly what i'll be aimin for each day its a lot as i'm 5ft 8 190lbs so got to start big.
how does the overall foods look to everyone ?? its pritty clean not beging stupidily stiricked but will be sensable.

sups i'll be taken in this diet are.
whay protein
mrp from my proteins for the mid day cheat meal see how it goes for 20 days.
bcaa
multi vitamin timed relesed
creatine mono


thats it boys and girls its basicaly the finished artical bar the portion sizes
realy got 1 week to get this sorted and before i hit the gym i need your help big time i'll fit in my
sups around this
i'll be traing 9-10am for the first month then job change so will be training around 4-5 ish
any help at all would be great