P CH F kcal
First meal, 7 am:
8 oz. oatmeal 25 155 18 880
0.6 1 skim milk, 0.3% fat 21 29 2 240
0.2 1 orange juice --- 18 --- 80
3 oz. grapes 1 17 --- 70
47 219 20 1270
Second meal, 10.30 am:
10 oz, whole wheat bread 18 120 6 600
4 oz. cheese, 12% fat 22 5 10 200
0.51 kefir milk 20 20 4
1 banana 1 35 ---150
61 180 20 1150
Third meal, 2.00 pm:
8 oz. brown rice 22 170 6 850
10 oz. turkey 60 --- 5 300
5 oz. vegetables 1 7 --- 30
93 177 11 1180
Fourth meal, 5.30 pm
5 whole eggs 30 --- 30 400
16 Oz. baked potatoes 10 100 5 430
Mixed salad 1 10 ---50
41 110 35 880
Fifth meal, 9,00 pm:
7 oz. cottage cheese 25 5 4 200
7 Oz. whole wheat bread 12 80 4 400
1 oz. peanut buffer 6 3 10 120
1 apple, approx. 4 oz. --- 14 --- 60
0.2 1 orange juice --- 18 --- 80
43 120 18 860
Total: 285 806 104 5340
Try to stick to this diet.
BEEN bustin my ass since before I started this cycle.I can lift heavy but not very many times and it"s pissing me off.
ganing weight alot 248 pounds 3 weeks ago now 261dont feel or look any stronger i dont think.sore as hell. eating a lot of jackmackeral and eggs whey protein.why did i gain so much weight.water or what?