[135lbsbeginner]

Originally Posted by 135lbsbeginner

NEW Meal Plan

7:00 AM – Wake up
7:30 AM – Start fixing meal 1
8:00 AM – Eat meal 1
Oatmeal (1 Serving)
Calories – 160
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 270mg
Total Carbohydrate – 33g
Dietary Fiber – 3g
Sugars – 13g
Protein – 4g

Egg whites (3 eggs)
Calories – 210
Total Fat – 13.5g
Saturated Fat – 4.5g
Cholesterol – 645mg
Sodium – 195mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 18g

Wheat bread (2 Slices)
Calories – 80
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 300mg
Total Carbohydrate – 20g
Dietary Fiber – 10g
Sugars – 2g
Protein – 8g

Fruit (1 Serving)
Unknown

9:30 AM – Start fixing meal 2
10:00 AM – Eat meal 2
Tuna (About 2.5 Servings)
Calories – 150
Total Fat – 2.5g
Saturated Fat – 0g
Cholesterol – 75mg
Sodium – 625mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

Egg whites (3 eggs)
Calories – 210
Total Fat – 13.5g
Saturated Fat – 4.5g
Cholesterol – 645mg
Sodium – 195mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 18g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

11:30 AM – Start fixing meal 3
12:00 PM – Eat meal 3
Chicken Breast (5 Servings)
Calories – 250
Total Fat – 5g
Saturated Fat – 2.5g
Cholesterol – 100mg
Sodium – 1350mg
Total Carbohydrate – 5g
Dietary Fiber – 0g
Sugars – 5g
Protein – 50g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

1:00 PM – Weight gainer
Muscle Juice (1/2 Serving)
Calories – 636
Total Fat – 14g
Saturated Fat – 12.05g
Cholesterol – 59mg
Sodium – 187.5mg
Total Carbohydrate – 92g
Dietary Fiber – 0g
Sugars – 42.5g
Protein – 32.5g

2:00 PM – Go to the gym
4:00 PM – Eat meal 4
Soynuts (About 2 Servings)
Calories – 280
Total Fat – 12g
Saturated Fat – 2g
Cholesterol – 0mg
Sodium – 65mg
Total Carbohydrate – 22g
Dietary Fiber – 8g
Sugars – 8g
Protein – 20g

Fruit (1 Serving)
Unknown

Protein Shake (1 Serving)
Calories – 200
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 5mg
Sodium – 320mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 50g

5:00 PM – Weight gainer
Muscle Juice (1/2 Serving)
Calories – 636
Total Fat – 14g
Saturated Fat – 12.05g
Cholesterol – 59mg
Sodium – 187.5mg
Total Carbohydrate – 92g
Dietary Fiber – 0g
Sugars – 42.5g
Protein – 32.5g

5:30 PM – Start fixing meal 5
6:00 PM – Eat meal 5
Chicken Breast (5 Servings)
Calories – 250
Total Fat – 5g
Saturated Fat – 2.5g
Cholesterol – 100mg
Sodium – 1350mg
Total Carbohydrate – 5g
Dietary Fiber – 0g
Sugars – 5g
Protein – 50g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

7:30 PM – Start fixing meal 6
8:00 PM – Eat meal 6
Bake Potato (1 Pottato)
Unknown

8:30 PM – Go to bed

TOTALS:
Calories – 3,182
Total Fat – 83.5g
Saturated Fat – 40.1g
Cholesterol – 1,688mg
Sodium – 5,105mg
Total Carbohydrate – 293g
Dietary Fiber – 27g
Sugars – 130g
Protein – 375.5g

PLEASE HELP!!! All of your tips and hints have helped me come up with a plan but when I figured it all out it was way over what I need. What would any of you take out or put in as far as food goes? I don't want my hard eating to effect my health. PLEASE can any of you give me some ideas???

[tim290280]

Calories – 3,182

Have you worked out how many calories you actually need?

Do you seriously take a half hour to make all these?

Ditch the weight gainers. Eat some more fruit instead. Personally I'd stear clear of soynuts (soy in any form).

You do realise there are other meats aside from chicken and tuna right? And salads get kinda boring, other vegetables can be used.

[fog_hat1981]

Originally Posted by 135lbsbeginner

PLEASE HELP!!! All of your tips and hints have helped me come up with a plan but when I figured it all out it was way over what I need. What would any of you take out or put in as far as food goes? I don't want my hard eating to effect my health. PLEASE can any of you give me some ideas???

NEW Meal Plan

First word of advice - prepare all of your meals one day a week (takes me 2-3 hours tops) so you won't get so fed up with the process.

7:00 AM – Wake up

40 grams of whey with water the minute you wake up (think about it - how hard can it possibly be)...

8:00 AM – Eat meal 1
Oatmeal (1 Serving)
Egg whites (3 eggs)
Wheat bread (2 Slices)
Fruit (1 Serving)

If you're going for size (without too much fat) then you can still bump up the carbs. Make your oatmeal more than one serving (one serving is usually only 1/2 cup - 40grams). Make it at least an entire cup (80grams) of oats and cut the bread. Your egg whites (3) were labeled as having 18 grams of protein (the white only has maybe 3 each so you must have been using the entire eggs nutritional value). Either way, 18 grams of protein at breakfast is not enough so make this 8-10 eggs whites and 1-2 whole eggs (eggs are cheap). Fruit won't kill you here so leave it if you want.

10:00 AM – Eat meal 2
Tuna (About 2.5 Servings)
Egg whites (3 eggs)
Salad (About 2 Servings)

Again, add in carbs either from brown rice (6oz/250g), sweet potatos (6oz/250g) or oats (1cup/80g) and leave out the eggs. Bump your one can of tuna to two cans to get your protein up a little (25g isn't quite enough).

12:00 PM – Eat meal 3
Chicken Breast (5 Servings)
Salad (About 2 Servings)

You have one chicken breast labeled as 50g protein and this just seems too high. That would be one hell of a chicken breast. To get 50g of protein you're going to need about 8-10oz of chicken here so measure it out if you have to. Again, add in clean carbs.

1:00 PM – Weight gainer
Muscle Juice (1/2 Serving)

Weight gainer needs to go. Stick with another meal like one of the two above.

2:00 PM – Go to the gym

You need a PWO shake in here as soon as you're done working out. Go with 40-60grams of whey with water and 60-80 grams of carbs coming from either oats or dextrose/maltodextrin mixture.

4:00 PM – Eat meal 4
Soynuts (About 2 Servings)
Fruit (1 Serving)
Unknown
Protein Shake (1 Serving)

Make this a normal meal like #'s 1-3.

5:00 PM – Weight gainer
Muscle Juice (1/2 Serving)

Just leave this out completely.

6:00 PM – Eat meal 5
Chicken Breast (5 Servings)
Salad (About 2 Servings)

You can leave carbs out this late in the day if you would like but if you're are truly 135 and don't like being there then add in more carbs.

8:00 PM – Eat meal 6
Bake Potato (1 Pottato)

Pointless to just have a potato by itself. I would tell you to switch to a sweet potato and add in a meat like chicken/tuna etc.

8:30 PM – Go to bed

TOTALS:
Calories – 3,182
Total Fat – 83.5g
Saturated Fat – 40.1g
Cholesterol – 1,688mg
Sodium – 5,105mg
Total Carbohydrate – 293g
Dietary Fiber – 27g
Sugars – 130g
Protein – 375.5g

Not quite but you may be closer to this now.

Overall, I would say that you need to simply manage nutrient ratios. This type of eating is easy if you keep the mindset that food is simply fuel for the body and if you prepare ahead of time instead of trying to fix everything as each meal comes up.

As for the calories, unless you are 4' tall at 135 pounds (and assuming you're 16-18?) your metabolism should be able to handle 3000 calories if it is laid out nicely like the above.

[fog_hat1981]

Originally Posted by tim290280

Have you worked out how many calories you actually need?

Do you seriously take a half hour to make all these?

Ditch the weight gainers. Eat some more fruit instead. Personally I'd stear clear of soynuts (soy in any form).

You do realise there are other meats aside from chicken and tuna right? And salads get kinda boring, other vegetables can be used.

What purpose is the fruit serving in place of a weight gainer???

Why would 10-20 grams of soy protein be the end of the world for a snack?

[jornT]

Originally Posted by fog_hat1981

What purpose is the fruit serving in place of a weight gainer???

Why would 10-20 grams of soy protein be the end of the world for a snack?

Fruit --> healty
weightgainer --> gay

10-20 gram soy is not the end of the world, but still gay.

60-80 grams carbs post workout? You realize this guy is 135lbs?Way to much imo.

I would eat alot of whole eggs with breakfast, not just the whites.

I would suggest cottage cheese as the last meal.

[135lbsbeginner]

Well, if you look on a food label it has "based on a 2,500 calories diet" and I have a fast matabalism so I tried to aim for at least that much. I start planning my meals 30 minutes ahead of time and by that I mean laying everything out. I start fixing it as it gets closer tothe time listed. I did a quick remix of this list and I cleared the soy nuts because they have like 20g of protein and offer almost no calories. I like canned chicken and tuna, plus it's easy and quick! I get that instant oatmeal but I can eat 2 packs. But I need to bump up my calories and drop my protein. Do you have any ideas???

[fog_hat1981]

Originally Posted by jornT

Fruit --> healty
weightgainer --> gay

10-20 gram soy is not the end of the world, but still gay.

60-80 grams carbs post workout? You realize this guy is 135lbs?Way to much imo.

I would eat alot of whole eggs with breakfast, not just the whites.

I would suggest cottage cheese as the last meal.

Stop following me around ...

Fruit IS good for you. It's just not conducive to mass building - leave your fruit in there if you like but move it to breakfast or your second meal etc.

Carbs PWO - go with what works for you - 60-80 isn't THAT bad but I suppose at 135 you can manipulate the ratios to make it work for you.

Whole eggs at breakfast - my only complaint is that I try to keep fats out of the AM meals and replace carbs in the evening time with the fats I kept out of my AM meals etc (just seems to work for me and the folks I know) - everyone has different ways of working things out though.

Cottage cheese is very good for a nighttime snack. I was just working with what foods had been posted etc.

Originally Posted by 135lbsbeginner

Well, if you look on a food label it has "based on a 2,500 calories diet" and I have a fast matabalism so I tried to aim for at least that much. I start planning my meals 30 minutes ahead of time and by that I mean laying everything out. I start fixing it as it gets closer tothe time listed. I did a quick remix of this list and I cleared the soy nuts because they have like 20g of protein and offer almost no calories. I like canned chicken and tuna, plus it's easy and quick! I get that instant oatmeal but I can eat 2 packs. But I need to bump up my calories and drop my protein. Do you have any ideas???

Figure out your daily caloric needs and adjust your meals accordingly (focusing on a decent nutrient split). Fix your meals ahead of time and you won't waste 30 minutes per meal "preparing" things. It takes two minutes to pop something into a microwave if it is already prepared etc.

After reading this response I am somewhat confused though. You're not attempting to waste the knowledge of this board are you?

[jornT]

Originally Posted by fog_hat1981

Whole eggs at breakfast - my only complaint is that I try to keep fats out of the AM meals and replace carbs in the evening time with the fats I kept out of my AM meals etc (just seems to work for me and the folks I know) - everyone has different ways of working things out though.

Good point, but I think macro ratio's are overrated, and calorie intake is the main variabele. I'm not into the, a calorie is a calorie thing, but for the most part is true.

Originally Posted by fog_hat1981

After reading this response I am somewhat confused though. You're not attempting to waste the knowledge of this board are you?

Good point. You like tuna? I like chocolade, so what?

Originally Posted by fog_hat1981

Stop following me around ...

Uhn...good point

[jornT]

Originally Posted by 135lbsbeginner

Do you have any ideas???

Yes, see FH's post.

[fog_hat1981]

Originally Posted by jornT

Good point. You like tuna? I like chocolade, so what?

You know my "knowledge wasting" comment was directed at the author of the thread correct?

[jornT]

Originally Posted by fog_hat1981

You know my "knowledge wasting" comment was directed at the author of the thread correct?

Yes? The guy that asked about new ideas? So I told him STFU up in a nice way and that he should listen to you?

[135lbsbeginner]

I'm not trying to waste anybodys knowledge but I just have a hard time finding everything. Thank you for sharing all of your knowledge with me (again) if you could give me some links to those answers instead of answering it again that would help.

[tim290280]

Originally Posted by fog_hat1981

What purpose is the fruit serving in place of a weight gainer???

Why would 10-20 grams of soy protein be the end of the world for a snack?

Fruit because of the empty nutrients, fibre and goodness, as opposed to the weight gainer which is expensive sugar in a box.

The soy was just my personal opinion. I wouldn't touch that stuff after some of the things I've read about it.

Other than that I do agree with you, but it would be good if the original poster would work out how many calories he needs, especially considering he is 135lbs at 6'1". Thats another reason the weight gainer is a waste, as it is clear he hasn't learnt to eat properly yet.

[tim290280]

but I just have a hard time finding everything

That search button at the top of the page eludes so many newbies!

I believe there is some sort of search thingy called Google or something that works well too.

[135lbsbeginner]

Thank you for the links! I went on the body for life (www.bodyforlife.com) website and here's what it said...

WEIGHT - 135lbs
CALORIES - 2070
PROTEIN - 155g
CARBOHYDRATES - 1035
TOTAL FAT - 414

Does anybody agree with this??? If anybody can help me plan a meal log that would help... lol! It's so hard to eat the right amount of everything without eating to much of anything!

[135lbsbeginner]

(06/12/06)
MEAL ONE (8:00 AM)
Oatmeal (1 Serving)
Calories – 160
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 270mg
Total Carbohydrate – 33g
Dietary Fiber – 3g
Sugars – 13g
Protein – 4g

Egg whites (3 eggs)
Calories – 210
Total Fat – 13.5g
Saturated Fat – 4.5g
Cholesterol – 645mg
Sodium – 195mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 18g

Wheat bread (2 Slices)
Calories – 80
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 300mg
Total Carbohydrate – 20g
Dietary Fiber – 10g
Sugars – 2g
Protein – 8g

Fruit (1 Serving)
Unknown

MEAL ONE TOTALS:
Calories – 450
Total Fat – 19.5g
Saturated Fat – 4.5g
Cholesterol – 645mg
Sodium – 765mg
Total Carbohydrate – 53g
Dietary Fiber – 13g
Sugars – 15g
Protein – 30g

MEAL TWO (10:00 AM)
Brown Rice (1 Serving)
Calories – 150
Total Fat – 1g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 0mg
Total Carbohydrate – 33g
Dietary Fiber – 2g
Sugars – 0g
Protein – 4g

Oatmeal (1 Serving)
Calories – 170
Total Fat – 2g
Saturated Fat – 0.5g
Cholesterol – 0mg
Sodium – 250mg
Total Carbohydrate – 35g
Dietary Fiber – 3g
Sugars – 15g
Protein – 4g

Wheat bread (2 Slices)
Calories – 80
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 300mg
Total Carbohydrate – 20g
Dietary Fiber – 10g
Sugars – 2g
Protein – 8g

MEAL TWO TOTALS:
Calories – 400
Total Fat – 5g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 550mg
Total Carbohydrate – 88g
Dietary Fiber – 15g
Sugars – 17g
Protein – 16g

MEAL THREE (12:00 PM)
Tuna (About 2.5 Servings)
Calories – 150
Total Fat – 2.5g
Saturated Fat – 0g
Cholesterol – 75mg
Sodium – 625mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

MEAL THREE TOTALS:
Calories – 190
Total Fat – 2.5g
Saturated Fat – 0g
Cholesterol – 75mg
Sodium – 645mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 34.5g

1:00 PM – Weight gainer
Muscle Juice (1/2 Serving)
Calories – 636
Total Fat – 14g
Saturated Fat – 12.05g
Cholesterol – 59mg
Sodium – 187.5mg
Total Carbohydrate – 92g
Dietary Fiber – 0g
Sugars – 42.5g
Protein – 32.5g

MEAL FOUR (4:30 PM)
Protein Shake (1 Serving)
Calories – 200
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 5mg
Sodium – 320mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 50g

Salad (About 1 Servings)
Calories – 10
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 10mg
Total Carbohydrate – 4g
Dietary Fiber – 1g
Sugars – 2g
Protein – 1g

MEAL FOUR TOTALS:
Calories – 210
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 5mg
Sodium – 330mg
Total Carbohydrate – 4g
Dietary Fiber – 1g
Sugars – 2g
Protein – 51g

MEAL FIVE (6:00 PM)
Muscle Juice (1/2 Serving)
Calories – 636
Total Fat – 14g
Saturated Fat – 12.05g
Cholesterol – 59mg
Sodium – 187.5mg
Total Carbohydrate – 92g
Dietary Fiber – 0g
Sugars – 42.5g
Protein – 32.5g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

MEAL FIVE TOTALS:
Calories – 676
Total Fat – 14g
Saturated Fat – 12.5g
Cholesterol – 59mg
Sodium – 207.5mg
Total Carbohydrate – 100g
Dietary Fiber – 2g
Sugars – 46.5g
Protein – 34.5g

MEAL SIX (8:00 PM)
Bake Potato (1 Potato)
Unknown

DAILY MEAL TOTALS:
Calories – 2,562
Total Fat – 55g
Saturated Fat – 29.05g
Cholesterol – 844mg
Sodium – 2,565mg
Total Carbohydrate – 345g
Dietary Fiber – 33g
Sugars – 127g
Protein – 198.5g

[fog_hat1981]

I'm ****ing giving up - I wash my hands of this whole mess...

[jornT]

Originally Posted by fog_hat1981

I'm ****ing giving up - I wash my hands of this whole mess...

[135lbsbeginner]

What's so wrong about this list??? The ONLY reason I'm keeping the weight gainer (for the time being) is because it's so high in calories. If your giving up on me that's fine... I'll find help else where! But thank you for shareing your knowledge with me!

[jornT]

Originally Posted by 135lbsbeginner

I'll find help else where!

They'll say the same things as we, or the tell you wrong info.

I'm sorry, but no one said it would be easy.

[135lbsbeginner]

I didn't mean for that statement to be offensive!!! I'm a hard gainer and I guess a hard learner... lol! I'm what you call a dee-dee-dee... lol!

[jornT]

Originally Posted by 135lbsbeginner

I didn't mean for that statement to be offensive!!! I'm a hard gainer and I guess a hard learner... lol! I'm what you call a dee-dee-dee... lol!

I don't really take anything offensive over the internet anyway, but I just wasn't going to try to convince you that we're right.

I'm willing to give free advice, but if people are questioning it and I have to go through trouble explaining it with not a single possible intrest for myself, I pass :)

Just eat our damn list

[135lbsbeginner]

It may not seem like it but I really take your tips, hints, and all of the above to heart! I'm gonna get off the weight gainer and try to find something solid to put in it's place. Also I want to drop my protein to around 155 but that's where I need help! Keeping my calories the same but not taking my protein above about 155 to 160. I may need to drop my calories to, I don't know? Do you agree with that body for life thing I posted up? Also I heard if you have alot of carbohydrates it's harder for you to get a 6 pack, Do you believe that's true?

[jornT]

After 5 seconds of that website I clicked it away. Very gay.

Let the protein thing go and eat it. And when you're 135 lbs you shouldn't care about a ****ing 6 pack. Trust me, even if you have the most ripped 6pack in the world, you won't impress anyone with the other 130lbs of your body. But no, carbs have nothing to do with it.

Just eat our damn list, see how that goes and report after a week.

[135lbsbeginner]

"even if you have the most ripped 6pack in the world, you won't impress anyone with the other 130lbs of your body." You made a good point!!! Okay, I'll drop the weight gainer and I'll do your list!

[135lbsbeginner]

What's the value of a egg white?

Calories – ?
Total Fat – ?g
Saturated Fat – ?g
Cholesterol – ?mg
Sodium – ?mg
Total Carbohydrate – ?g
Dietary Fiber – ?g
Sugars – ?g
Protein – (I think 3g)

[135lbsbeginner]

7:00 AM – WAKE UP
Protein Shake (1 Scoop)
Calories – 100
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 5mg
Sodium – 160mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

8:00 AM – FIRST MEAL
Oatmeal (2 Serving)
Calories – 320
Total Fat – 4g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 540mg
Total Carbohydrate – 66g
Dietary Fiber – 6g
Sugars – 26g
Protein – 8g

Egg Whites (8-10 Eggs)
Unknown

Fruit (1 Serving)
Unknown

10:00 AM – SECOND MEAL
Brown Rice (2 Serving)
Calories – 300
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 0mg
Total Carbohydrate – 66g
Dietary Fiber – 4g
Sugars – 0g
Protein – 8g

Canned Tuna (About 2.5 Servings)
Calories – 150
Total Fat – 2.5g
Saturated Fat – 0g
Cholesterol – 75mg
Sodium – 625mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

Fruit (1 Serving)
Unknown

12:00 PM – THREE MEAL
Oatmeal (2 Serving)
Calories – 320
Total Fat – 4g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 540mg
Total Carbohydrate – 66g
Dietary Fiber – 6g
Sugars – 26g
Protein – 8g

Canned Tuna (About 2.5 Servings)
Calories – 150
Total Fat – 2.5g
Saturated Fat – 0g
Cholesterol – 75mg
Sodium – 625mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

2:00 PM – FOURTH MEAL
Brown Rice (2 Serving)
Calories – 300
Total Fat – 2g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 0mg
Total Carbohydrate – 66g
Dietary Fiber – 4g
Sugars – 0g
Protein – 8g

Canned Tuna (About 2.5 Servings)
Calories – 150
Total Fat – 2.5g
Saturated Fat – 0g
Cholesterol – 75mg
Sodium – 625mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

3:00 – 6:00 PM – GO TO THE GYM


6:00 PM – FIFTH MEAL
Protein Shake (1 Scoop)
Calories – 100
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 5mg
Sodium – 160mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

Salad (About 2 Servings)
Calories – 40
Total Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 8g
Dietary Fiber – 2g
Sugars – 4g
Protein – 2g

8:00 PM – SIXTH MEAL
Canned Tuna (About 2.5 Servings)
Calories – 150
Total Fat – 2.5g
Saturated Fat – 0g
Cholesterol – 75mg
Sodium – 625mg
Total Carbohydrate – 0g
Dietary Fiber – 0g
Sugars – 0g
Protein – 32.5g

Bake Potato (1 Potato)
Unknown

9:00 PM – GO TO BED

DAILY TOTALS:
Calories – 2,160
Total Fat – 22g
Saturated Fat – 0g
Cholesterol – 310mg
Sodium – 3,980mg
Total Carbohydrate – 296g
Dietary Fiber – 28g
Sugars – 68g
Protein – 235g

[jaim91]

Where is this "list" that i keep hearing so much about? lol I think i want to try it too

[jornT]

Originally Posted by jaim91

Where is this "list" that i keep hearing so much about? lol I think i want to try it too

It's just foghats first post in this thread.

I think you should make your own thread, give you're info again, and make you're own list that you eat each day, an'd we'll custom make a list for you :)