This is a 'maintenance' diet based on my goals.
They are...
1. Maintain current level of health and well being
2. Maintain current quality of life
3. Maintain current level of muscle mass
4. Maintain current level of bodyfat between 6%-8% year round
MEAL
Breakfast - 7:30 am
Protein/Carbs/ Fat
Egg Beaters 8 oz 21/1/1
Oatmeal 1.5 cup 15/ 81/10
Whey Protien 1 scope 23/2/1.5
MEAL TOTALS 59/84/12.5 CALS = 684.5
Lunch - 11:00 am
Protein/Carbs/Fat
Chicken Breast 9 oz 50/0/10
Rice 1 cup 0/40/0
Apple 0/24/0
MEAL TOTALS 50/64/10 CALS = 546
Lunch - 2:30 pm
Protein/Carbs/Fat
Chicken Breast 9 oz 50/0/10
Rice 1 cup 0/40/0
Apple 0/24/0
MEAL TOTALS 50/64/10 CALS = 546
Dinner - 6:00 pm
Protein/Carbs/Fat
Chicken Breast 9 oz 50/0/10
Rice 1 cup 0/40/0
Apple 0/24/0
MEAL TOTALS 50/64/10 CALS = 546
Dinner - 9:00 pm
Protein/Carbs/ Fat
Egg Beaters 8 oz 21/1/1
Oatmeal 1.5 cup 15/ 81/10
Whey Protien 1 scope 23/2/1.5
MEAL TOTALS 59/84/12.5 CALS = 684.5
TOTALS 268 360 55 CALS = 3007
Daily Supplements
Multivitiman 2X daily
Fish Oils approx 3 g
Creatine 8 g daily
They are...
1. Maintain current level of health and well being
2. Maintain current quality of life
3. Maintain current level of muscle mass
4. Maintain current level of bodyfat between 6%-8% year round
MEAL
Breakfast - 7:30 am
Protein/Carbs/ Fat
Egg Beaters 8 oz 21/1/1
Oatmeal 1.5 cup 15/ 81/10
Whey Protien 1 scope 23/2/1.5
MEAL TOTALS 59/84/12.5 CALS = 684.5
Lunch - 11:00 am
Protein/Carbs/Fat
Chicken Breast 9 oz 50/0/10
Rice 1 cup 0/40/0
Apple 0/24/0
MEAL TOTALS 50/64/10 CALS = 546
Lunch - 2:30 pm
Protein/Carbs/Fat
Chicken Breast 9 oz 50/0/10
Rice 1 cup 0/40/0
Apple 0/24/0
MEAL TOTALS 50/64/10 CALS = 546
Dinner - 6:00 pm
Protein/Carbs/Fat
Chicken Breast 9 oz 50/0/10
Rice 1 cup 0/40/0
Apple 0/24/0
MEAL TOTALS 50/64/10 CALS = 546
Dinner - 9:00 pm
Protein/Carbs/ Fat
Egg Beaters 8 oz 21/1/1
Oatmeal 1.5 cup 15/ 81/10
Whey Protien 1 scope 23/2/1.5
MEAL TOTALS 59/84/12.5 CALS = 684.5
TOTALS 268 360 55 CALS = 3007
Daily Supplements
Multivitiman 2X daily
Fish Oils approx 3 g
Creatine 8 g daily