Pumpatron

Meal 1 (Breakfast)

7.5 Egg Whites - 125Kcals (Protein - 26.3g, Carbs - 2.5g, Fat - 0g)
99.5g Tuna - 128Kcals (Protein - 23.4, Carbs - 0g, Fat - 3g)
132g Yams - 153Kcals (Protein - 2g, Carbs - 36.4, Fat - 0.1g)
17g Peanut Butter - 100 Kcals (Protein - 4.1g, Carbs - 3.7g, Fat - 8.5g)

Total Calories - 506
Total Protein/Carbs/Fat - 55.8/42.6/11.6

Meal 2 (Mid Morning)

232g Chicken Breast - 255Kcals (Protein - 58.7g, Carbs - 0g, Fat - 3.1g)
132g Yams - 153Kcals (Protein - 2g, Carbs - 36.4, Fat - 0.1g)
11.5g Olive Oil - 102Kcals (Protein - 0g, Carbs - 0g, Fat - 11.5g)

Total Calories - 510
Total Protein/Carbs/Fat - 59.7/36.4/14.6

Meal 3 (Lunch)

344ml Skimmed Milk - 127Kcals (Protein - 12.4g, Carbs - 17.2g (Doesn't Count), Fat - 0.7g)
99.5g Tuna - 128Kcals (Protein - 23.4, Carbs - 0g, Fat - 3g)
44g Brown Pasta - 153Kcals (Protein - 6.4g, Carbs - 33g, Fat - 0.6g)
11.5g Olive Oil - 102Kcals (Protein - 0g, Carbs - 0g, Fat - 11.5g)

Total Calories - 510
Total Protein/Carbs/Fat - 42.2/33/15.8

Meal 4 (Pre Workout)

232g Chicken Breast - 255Kcals (Protein - 58.7, Carbs - 0g, Fat - 3.1g)
42g Brown Rice - 152Kcals (Protein - 3g, Carbs - 32.1g, Fat - 1.2g)
11.5g Olive Oil - 102Kcals (Protein - 0g, Carbs - 0g, Fat - 11.5g)

Total Calories - 509
Total Protein/Carbs/Fat - 61.7/32.1/15.8

Meal 5 (Post Workout)

54g Protein Shake - 205Kcals (Protein - 42.1g, Carbs - 4.6g, Fat - 2.7g)
79g Oats - 307Kcals (Protein - 13.4g, Carbs - 52.4g, Fat - 5.5g)

Total Calories - 512
Total Protein/Carbs/Fat - 55.5/57/8.2

Meal 6 (Dinner)

361g Cottage Cheese - 255Kcals (Protein - 51g, Carbs - 12.7g, Fat - 0g)
57g Wholemeal Pita Bread - 152Kcals (Protein - 5.7g, Carbs - 31.4g, Fat - 1.5g)
17g Peanut Butter - 100 Kcals (Protein - 4.1g, Carbs - 3.7g, Fat - 8.5g)

Total Calories - 507
Total Protein/Carbs/Fat - 60.8/47.8/10


**Total Daily Calories - 3054
Total Daily Protein - 335.7g
Total Daily Carbs - 248.9g
Total Daily Fat - 76g**


HK

__________________
Trainee Under Myself!

"2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket"

Now Ask Yourself... Which Mouse Are YOU?