Day 12 of Bulk - 7/27/09

Workout: Shoulders and Triceps + 15 minutes of Abs

Meal 1 @ 12:59

Oats, blueberries, almonds, whey

484 calories, 12.1g fat, 65.1g carbohydrates, 32.7g protein

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Meal 2 @ 16:06

Toasted Ham and cheese sandwich, green beans, APEX cookie (not pictured)

549 calories, 13g fat, 76.8g carbohydrates, 39.2g protein

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Meal 2.5 @ 18:19

N.O. Shotgun, Flatout Flatbread (not pictured)

172 calories, 2.4g fat, 16g carbohydrates, 27.7g protein

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Meal 3 @ 20:15

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

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Meal 4 @ 21:38

Toasted Tuna Sandwich, Green Beans, Honey Bunches of Oats + extra almonds

637 calories, 14.2g fat, 92g carbohydrates, 38.7g protein

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Meal 5 @ 22:50

Oats, blueberries, protein powder (SciVation and EAS)

325 calories, 5.7g fat, 42.8g carbohydrates, 27.4g protein

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Meal 6 @ 23:52

Semi-cooked Protein brownie with blueberries and Cool Whip

551 calories, 21.3g fat, 38.4g carbohydrates, 53.9g protein

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Daily totals: 3023 calories. 71.6g fat. 368.7g carbohydrates. 254.3g protein

Macro ratio:

• Fat - 21%
  
• Carbohydrates - 47%
  
• Protein - 32%

• 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 per night - PASS
• Sleep no later than 12:00 - PASS
  
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL