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  • Low Day

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    Mr X
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    Low day

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    8 views1 page

    Low Day

    Uploaded by

    Mr X

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Low day- High carb day-

    Meal 1- Protein 45g, Carbs 40g, Fat 10g Meal 1- Protein 40g, Carbs 60g, Fat 10g
    Protein sources- Eggs, Eggwhites, Chicken, turkey Protein sources- Eggs, Eggwhites, Chicken, turkey
    bacon, whey, greek yogurt bacon, whey, greek yogurt
    Carbs- Oats, cream of rice, potatoes (shredded Carbs- Oats, cream of rice, potatoes (shredded
    white ones are nice in am pan fried), seeded white ones are nice in am pan fried), seeded
    breads breads
    Fat- Grass fed butter, eggs, yogurt, olive/mac Fat- Grass fed butter, eggs, yogurt, olive/mac
    nut/avocado oil, avocado nut/avocado oil, avocado

    Meal 2- Protein 45g, Carbs 40g, Fat 10g Meal 2- Protein 40g, Carbs 60g, Fat 10g
    Protein- Chicken, White fish, shellfish, lean Protein- Chicken, White fish, shellfish, lean
    turkey, 96% ground beef. turkey, 96% ground beef.
    Carbs- Any rice, any potato, veggie or bean pasta Carbs- Any rice, any potato, veggie or bean pasta
    Fat- Healthy oils added if protein is very lean Fat- Healthy oils added if protein is very lean

    Meal 3- Protein 45g, Carbs 40g, Fat 10g Meal 3- Protein 40g, Carbs 60g, Fat 10g
    Protein- Chicken, White fish, shellfish, lean Protein- Chicken, White fish, shellfish, lean
    turkey, 96% ground beef. turkey, 96% ground beef.
    Carbs- Any rice, any potato, veggie or bean pasta Carbs- Any rice, any potato, veggie or bean pasta
    Fat- Healthy oils added if protein is very lean Fat- Healthy oils added if protein is very lean

    Meal 4- 40 Protein 45g, Carbs 40g, Fat 10g Meal 4- Protein 40g, Carbs 60g, Fat 10g
    Protein- Chicken, White fish, shellfish, lean Protein- Chicken, White fish, shellfish, lean
    turkey, 96% ground beef. turkey, 96% ground beef.
    Carbs- Any rice, any potato, veggie or bean pasta Carbs- Any rice, any potato, veggie or bean pasta
    Fat- Healthy oils added if protein is very lean Fat- Healthy oils added if protein is very lean

    Pre workout- Protein 20g, Carbs 25g, Fat 0g Pre workout- 7p/70c/15f
    Whey protein 1 large muffin
    HBCD powder
    Totals- Protein 167g, Carbs 310g, Fat 55g Kcals-
    Totals- Protein 200g, Carbs 185g, Fat 40g Kcals- 2403
    1900

    45g PRO
    5oz chicken breast
    6.5oz rinsed ground beef
    8.5oz cod
    6oz tilapia
    7oz shrimp

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