Day 21 of Bulk - 8/5/09

Workout: Legs and Biceps + 15 minutes of Abs

Meal 1 @ 12:40

THE BREAKFAST

468 calories, 11.5g fat, 60.2g carbohydrates, 33.4g protein

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Meal 2 @ 16:17
2 Ham and Cheese Sandwiches
525 calories, 15.1g fat, 70.9g carbohydrates, 34g protein

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Meal 2.5
N.O. Shotgun
78 calories, 0g fat, 0g carbohydrates, 19.2g protein
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Meal 3 @ 7:45
PWO Shake: Whey, Dextrose, Creatine (3g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
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Meal 4 @ 20:53
2 Ham Sandwiches
400 calories, 5.4g fat, 69.4g carbohydrates, 26.2g protein

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Meal 4.5 @ 21:35
Chocolate Oats with Blueberries and Almonds
341 calories, 11.4g fat, 53.7g carbohydrates, 10.6g protein

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Meal 5 @ 23:21
Spicy Turkey Breast Wrap
253 calories, 7.7g fat, 15.4g carbohydrates, 31.8g protein

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Meal 5.5 @ 23:39
BBQ Ham and Cheese Sandwich
325 calories, 10.1g fat, 40.2g carbohydrates, 21.9g protein

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Meal 6 @ 0:23
THE BREAKFAST
493 calories, 13.5g fat, 61.6g carbohydrates, 34.3g protein

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Daily totals: 3203 calories. 77.9g fat. 413g carbohydrates. 246.2g protein
Macro ratio:

• Fat - 21%
  
• Carbohydrates - 49%
  
• Protein - 30%

• 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