Meal # time

meal 1 ( 1pm):
(fat + veg)

meal 2 (4pm):

meal 3 (7pm):
(veg)

meal 4 (10pm):
(fat + veg)

meal 5 (1am):

meal 6 (4am):

Totals:

food items
3 yolk
6 whites
240 g green beans

100 g chicken
1 can tuna

100 g chicken
240 g green beans

3 yolk
6 whites
85 g broccoli

100 g chicken
1 can tuna

168 g chicken

NO CARB
cal
protein
181
8
114
25
40
2

carbs
2

fat
14

felt
slightly hungry

10

335 cals

35 g

12 g

14 g

90
150

20
35

240 cals

55 g

0g

90
40

20
2

10

130 cals

22 g

10 g

0.4 g

181
114
30

8
25
1

2

14

325 cals

35 g

6g

90
150

20
35

240 cals

55 g

135

35

135 cals

35 g

0.4
1.5

not hungry at all

1.9 g
0.4

slightly hungry

not hungry at all

4
14 g
0.4
1.5

0g

1.9 g
0.75

0g

not hungry at all

before bed/not hungry

0.75 g
protein
carbs
fat
cals

237 g
28 g
32.95 g
1405

67.5%
8.0%
21.1%

Meal #/ time
meal 1 ( 2:45pm):
(fat + veg)

meal 2 (6pm):
(veg)

meal 3 (8pm):

meal 4 (9pm):

meal 5 (12am):
(veg)

meal 6 (3am):
(fat+ veg)

Totals:

food items
3 yolk
6 whites
60 g oatmeal
1 apple

40 g maltodextrin
45 g protein

40 g maltodextrin
45 g protein

165 g chicken
1 apple
60 g oatmeal

100 g chicken
240 g green beans

3 yolk
6 whites
240 g green beans

HIGH CARB
cal
protein
181
8
114
25
225
7.5
80
600 cals
40.5 g

carbs
2

fat
14

40.5
22
64.5 g

4.5

felt
not hungry at all

18.5 g

152
180

36

40
4.5

2

pre-gym

332 cals

36 g

44.5 g

2g

152
180

36

40
4.5

2

332 cals

36 g

44.5 g

2g

135
80
225

33

post workout

0.75

7.5

22
40.5

4.5

440 cals

40.5 g

62.5 g

5.25 g

90
40

20
2

10

130 cals

22 g

10 g

0.4 g

181
114
40

8
25
2

2

14

181 cals

35 g

12 g

0.4

not hungry at all

slightly hungry

before bed/not hungry

10
14 g
protein
carbs
fat
cals

210 g
238 g
42.15 g
2015

41.7%
47.2%
18.8%

Meal #/ time
meal 1 ( 8am):
(fat + veg)

meal 2 (11am):
(veg)

meal 3 (2pm):
(fat+veg)

meal 4 (5:30pm):

meal 5 (8pm):

meal 6 (9:00pm)):

food items
3 yolk
6 whites
240 g green beans

165 g chicken
240 g green beans

3 yolk
6 whites
240 g green beans

40 g maltodextrin
45 g protein

40 g maltodextrin
45 g protein

1 apple
65 g oatmeal
165 g chicken

181
114
40

LOW CARB
protein
carbs
8
2
25
2
10

335 cals

35 g

12 g

135
40

35
2

10

175 cals

37 g

10 g

0.75 g

181
114
40

8
25
2

2

14

295 cals

35 g

12 g

14 g

152
180

36

40
4.5

2

332 cals

36 g

44.5 g

2g

152
180

36

40
4.5

2

332 cals

36 g

44.5 g

2g

cal

80
330
135
545 cals

Totals:

10.88
35
45.88 g

fat
14

14 g
0.75

10

22
43.88

65.88 g

6.38
0.75
7.13 g
protein
carbs
fat
cals

felt
not hungry at all

not hungry at all

not hungry at all

pre-gym

post-workout

before bed/not hungry

224.88 g
188.88 g
39.88 g
2014

44.7%
37.5%
17.8%