Day 19 of Bulk - 8/3/09

Workout: Shoulders and Triceps and Calves + 15 minutes of Abs

Meal 1 @ 12:25

Oats, Blueberries, Almonds, EAS Protein

470 calories, 11.5g fat, 60.7g carbohydrates, 33.5g protein

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Meal 2 @ 15:17
2 sandwiches with an 1/2 an egg in each
487 calories, 10.4g fat, 70.6g carbohydrates, 34.2g protein

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 Meal 3 @ 16:35
Oats, Almonds, Blueberries
247 calories, 9g fat, 37.2g carbohydrates, 7.3g protein

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 Meal 3.5 @ 17:39
N.O. Shotgun
78 calories, 0g fat, 0g carbohydrates, 19.2g protein

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Meal 4 @ 8:03
PWO Shake: Whey, Dextrose, Creatine (5g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

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Meal 5 @ 21:32
Chili and Cheese
 451 calories, 13.8g fat, 49.8g carbohydrates, 33.6g protein

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Meal 6 @ 22:47
Special K with Milk and EAS Protein
386 calories, .8g fat, 66.2g carbohydrates, 25.8g protein

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Meal 6.5 @ 23:05
Toasted Ham and Cheese (sharp cheddar) Sandwich
289 calories, 10.8g fat, 34g carbohydrates, 17.5g protein

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Meal 7 @ 0:30
Oats, Almonds, EAS Protein, Blueberries
474 calories, 13.1g fat, 58.9g carbohydrates, 33.4g protein

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Daily totals: 3203 calories. 72.5g fat. 419g carbohydrates. 239.4g protein
Macro ratio:

• Fat - 20%
  
• Carbohydrates - 51%
  
• Protein - 29%

• Drink at least 1 gallon of water each day - PASS
• Get within 5% of my macro-ratio goals - PASS
• Get at least 8 hours of sleep the previous night - PASS
• Sleep no later than 12:00 - PASS
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL