Workout: Legs and Biceps + 15 minutes of Abs
Calorie intake update: 3400 on Training Days
3050 on Non-Training Days
Meal 1 @ 13:00
THE BREAKFAST
476 calories, 12g fat, 61g carbohydrates, 33.7g protein
NOT PICTURED
Meal 2 @ 15:50
Chili and Cheese w/ Corn
506 calories, 15.3g fat, 57.1g carbohydrates, 36.7g protein
(Click on photo for full size) ____________________________________________
Meal 2.5 @ 16:57
SuperPump 250
35 calories, 0g fat, 8.8g carbohydrates, 0g protein
(Click on photo for full size) ____________________________________________
Meal 3 @ 19:05
PWO Shake: Whey, Dextrose, Creatine (3g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
NOT PICTURED
Meal 4 @ 20:20
Subway - Footlong Oven-roasted Chicken breast
730 calories, 12.5g fat, 99g carbohydrates, 48g protein
NOT PICTURED
Meal 5 @ 21:50
Apex cookie and PB sandwich
534 calories, 22.6g fat, 61.8g carbohydrates, 31.3g protein
(Click on photo for full size) ____________________________________________
Meal 6 @ 23:27
Flatbread Pizza
346 calories, 16.7g fat, 24.9g carbohydrates, 27.9g protein
(Click on photo for full size) ____________________________________________
Meal 7 @ 0:15
THE BREAKFAST
417 calories, 11.7g fat, 52.7g carbohydrates, 28.7g protein
(Click on photo for full size) ____________________________________________
Daily totals: 3366 calories. 94g fat. 406.9g carbohydrates. 241.3g protein
Macro ratio:
- Fat - 25%
- Carbohydrates - 47%
- Protein - 28%
- 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 - FAIL
- Minimize carbohydrates in my last meal of the day (below 20) - FAIL
