September 24, 2010 - 12:00 AM | Filed in: Size and Strength
|
8.00am Breakfast |
Amount |
Calories |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
Bran Flakes |
60 g |
192 |
6 |
41g |
1 |
|
Skimmed milk |
200 ml |
68 |
7 |
10 |
0 |
|
Whey protein |
1 scoop |
120 |
23 |
0 |
2.07 |
|
Total |
|
380 |
36 |
51g |
3.07 |
|
10.30am Snack |
Amount |
Calories |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
Weight gainer shake |
1.5 scoops |
230 |
30 |
21 |
4.68 |
|
Total |
|
230 |
30 |
21 |
4.68 |
|
1.00pm Lunch |
Amount |
Calories |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
Wholegrain bread |
2 slices |
134 |
7 |
23 |
2 |
|
Mayonnaise (low calorie) |
10 g |
30 |
0 |
1 |
3 |
|
Tuna steak in brine (tin) |
200 g |
156 |
39 |
0 |
1 |
|
Total |
|
320 |
46 |
24 |
6 |
|
3.00pm Snack |
Amount |
Calories |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
Weight gainer shake |
2 scoops |
453 |
32.4 |
68.4 |
10.2 |
|
Total |
|
453 |
32.4 |
68.4 |
10.2 |
|
5.00pm Snack |
Amount |
Calories |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
Wholegrain bread |
4 slices |
268 |
14 |
46 |
4 |
|
Salad cream (light) |
20 g |
47 |
0 |
3 |
4 |
|
Skinless chicken breast (grilled) |
130 g |
151 |
28 |
0 |
4 |
|
Whey protein |
2 scoops |
230 |
45 |
5 |
4.68 |
|
Total |
|
696 |
87 |
54 |
16.68 |
|
7.00pm Dinner |
Amount |
Calories |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
Salmon fillets (steamed) |
200 g |
360 |
40 |
0 |
22 |
|
Frozen vegetables |
250 g |
95 |
2 |
18 |
1 |
|
New potatoes |
200 g |
186 |
5 |
41 |
0 |
|
Total |
|
641 |
47 |
59 |
23 |
|
Daily Total |
|
Calories |
Protein (g) |
Carbohydrate (g) |
Fat (g) |
|
|
|
2720 |
263.4 |
293.44 |
53.63 |
- If you don't tolerate dairy products, you can substitute skimmed milk for soya or rice milk.
- If you are on a gluten-free diet, substitute rice bread or wheat-free bread for wholegrain bread. These foods are widely available in the organic section of your local supermarket (Tesco's or Sainsbury's).
Current rating:   |
