My normal day, does it have too many carbs? Basically i eat about 180 carbs a day, 180 protein. Trying to get from 22 to 10% body fat.



Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:30 AM 12 oz(3 scoop) GNC megawhey 210 4.5 2.5 5 1 3 40
7:30 AM 1/2 Cup Skim Milk 45 0 0 7.5 0 7.5 4.5
7:30 AM 1 CUP SHREDDED WHEAT CEREAL 136 1 0 32.8 5 0.5 4
10:30 AM 12 oz(3 scoop) GNC megawhey 210 4.5 2.5 5 1 3 40
10:30 AM Snyder buttersnap pretzels(24) 120 1 0 25 1 1 3
1:30 PM healthy choice chicken chardoney 290 8 3 32 4 2 22
4:30 PM Delmonte Mixed Vegetables(1 cup) 80 0 0 16 4 6 4
4:30 PM 6oz albacore tuna 175 2.5 0 0 0 0 37
7:00 PM 2 slices Home Pride sugar free wheat bread 100 1.5 0 19 3 0 5
7:00 PM 4 slices Plumrose Premium Ham 120 4 0 0 0 0 20
7:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:00 PM Apple 100 0 0 33 1 5 1







TOTALS 1756 41 10 180.3 22 29 188.5
PERCENT 21.01% 41.07% 42.94%

your split doesnt look too bad, but you might want to

- drop the shredded wheat in favor of Kashi GoLean... its got a higher fiber and protein count, and lower carbs per cup of cereal.

- watch those "healthy choice" meals. check the sodium content!

- watch the sodium content of your Premium Ham. They probably sell a low-sodium version

- move your fruit to earlier in the day. the insulin response from an apple is pretty good, so you might want to replace it with something more lower on the GI scale, or drop it altogether.

- instead of peanuts and an apple at dinner, try a sweet potato, or a nice big salad! should help with GI response, increase fiber intake, and lower sodium!

looking at your schedule, i assume you workout between the 7:30am and 10:30am timeframe? or do you workout prior to 7:30 on an empty stomach?

I work out from 6am to 7am. I get in to the office about 9am. I have been messing around with my diet quite a bit as this is my first week. I did a 12 week body for life last March and went from 225 to 190, and I am still holding at 190(6 foot tall) I did it all wrong last time only eating around 1300 calories a day, so working out an 1800 calorie diet has been an adjustment. Can Kashi's be baught at a normal grocery store? or a specialty store?

wow bro, great job on your past weight loss, even if you didnt do it 100% properly! do you have before and after pics?!?!

kashi can be purchased at a regular store. i buy mine at kroger. it can sometimes be tricky to find, as ive found it in the health food/natural foods section, or in the regular cereal aisle, or even in the dieter/low carb section! wherever it is, they can find it.

Thanks for the help. I just went to the Kashi website and found a store locator. My normal grocery store sells it. I do have some pics, Once I hunt them down and cover up my undies I will post em.

Megawhey is a rip off. Much much cheaper to add the glutamine and BCAA's separately

PERCENT 21.01% 41.07% 42.94%


Dude, if I'm not mistaken that's over 100%. You might find that your percentages are closer than what you think!

Craig