8:30 AM Calories Fat Carbs Sugars Protein Fiber
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
Jewel Apple Cinnemon Instant Oatmeal 130 1.5 26 12 3 4
Spring Tree Sugar Free Syrup 30 0 12 0 0 0
Meal Totals 268 2.5 40 12 25 5

10:00 AM
3/4 cup Kashi GoLean 140 1 30 6 13 10
4 oz Skim Milk 40 0 6.5 6.5 4 0
Meal Totals 180 1 36.5 12.5 17 10

12:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 140 6 0 0 52 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
Meal Totals 350 10.5 34 6 63.5 4

2:30 PM
3/4 cup Kashi GoLean 140 1 30 6 13 10
4 oz Skim Milk 40 0 6.5 6.5 4 0
Meal Totals 180 1 36.5 12.5 17 10

4:30 PM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
Gatorade Powder 50 0 15 15 0 0
Meal Totals 158 1 17 15 22 0

7:00 PM
Brocholli 34 0 6.5 0 3 2.5
Chicken Breast 227 3 0 0 40 0
Sweet Potato 117 0 28 7 3 4
Meal Totals 378 3 34.5 7 46 6.5

11:00 PM
1/2 Cup Cottage Cheese 1% 100 3 7 3.5 13 0
Meal Totals 100 3 7 3.5 13 0

Total 1866 22 205.5 65 203.5 35.5
Macro-Nutrients 198 822 814
% of Composition 10.61% 44.05% 43.62%

CHANGES/SUGGESTIONS IN CAPS!!!!!!


8:30 AM Calories Fat Carbs Sugars Protein Fiber
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
Jewel Apple Cinnemon Instant Oatmeal 130 1.5 26 12 3 4
Spring Tree Sugar Free Syrup 30 0 12 0 0 0
Meal Totals 268 2.5 40 12 25 5

LOSE THE INSTANT OATMEAL. 12 G OF SUGAR?????? GET REGULAR



10:00 AM
3/4 cup Kashi GoLean 140 1 30 6 13 10
4 oz Skim Milk 40 0 6.5 6.5 4 0
Meal Totals 180 1 36.5 12.5 17 10

OK, COULD DO BETTER.

12:00 PM
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
1 Slice Whole Grain Wheat Bread 90 1 17 3 4 2
Turkey 140 6 0 0 52 0
1 Slice of American Cheese 30 2.5 0 0 3.5 0
Meal Totals 350 10.5 34 6 63.5 4

LOSE CHEESE, GET MORE TURKEY

2:30 PM
3/4 cup Kashi GoLean 140 1 30 6 13 10
4 oz Skim Milk 40 0 6.5 6.5 4 0
Meal Totals 180 1 36.5 12.5 17 10

??? THIS ISNT BREAKFAST!! MAKE MEAL MORE LIKE 12PM ONE

4:30 PM
1 Scoop All The Whey Protein w. Water 108 1 2 0 22 0
Gatorade Powder 50 0 15 15 0 0
Meal Totals 158 1 17 15 22 0

I ASSUME PWO? ADD 1 MORE SCOOP ATW

7:00 PM
Brocholli 34 0 6.5 0 3 2.5
Chicken Breast 227 3 0 0 40 0
Sweet Potato 117 0 28 7 3 4
Meal Totals 378 3 34.5 7 46 6.5

KINDA LATE FOR CARBS IN MY OPINION

11:00 PM
1/2 Cup Cottage Cheese 1% 100 3 7 3.5 13 0
Meal Totals 100 3 7 3.5 13 0

GOOD ONE



Total 1866 22 205.5 65 203.5 35.5
Macro-Nutrients 198 822 814
% of Composition 10.61% 44.05% 43.62%

GET MORE HEALTHY FATS, SUCH AS SEEDS/OIL/PB

WHAT IS WEIGHT/HIEGHT/AGE/GOALS?/ROUTINE/CARDIO???

how long does regular oatmeal take to cook? i like my kashi go lean. makes me pooop. yes i know thats lovely.

Just a couple of suggestions:

Use dextrose instead of Gatorade PWO; use a 2:1 ratio of carbs to protein.

Also, sorry to dispute Specialbear, but you want those carbs in your post-post workout meal. It's not really an issue when you take them in, unless you're particularly carb-sensitive. Even then, after you've depleted your glycogen stores, which is the case after lifting, those carbs are going to be used to restore glycogen levels, not stored as fat.

Specialbear is right on about instant oatmeal. The amount of prep time is pretty minimal for regular oats. I use steel-cut oats, which take less than 15 mins. to prepare.

do they make apple-cinnemon regular oatmeal?

also, i am assuming that sugar is fructose since there are chunks of apple in there.

do they make apple-cinnemon regular oatmeal?
You can just make some regular oatmeal, cup up some apple, and add some ground cinnemon...

true, that will be much easier now thats it's summer rather than sprinting 'round the house to get ready for school. i'll get some regular.

2 things,

i belive gatorade is destrose? so that would subside, although powder better.

What time do u sleep? I would say wait 5 hours if u gonna eat taht potoato PWO.

i go to sleep at like 12ish

2 things,

i belive gatorade is destrose? so that would subside, although powder better.

What time do u sleep? I would say wait 5 hours if u gonna eat taht potoato PWO.

Gatorade contains dextrose and will work in a pinch, but you're better off going with pure dextrose to spike insulin. It's dirt cheap and you can get it online or at a local brewer's shop if there's one in your area.

Again, I have to disagree about consuming the sweet potato five hours before going to sleep. The body is going to need those carbs (for the reason I mentioned in my previous post) post-workout. If he were leading a sedentary lifestyle and consuming a bag of potato chips before bed, that would be a bad thing. But consuming clean carbs to replenish glycogen stores that close to bedtime is not likely to contribute to fat storage.