Breakfast - 50g oats. 3 egg whites. (14 protein, 27 carbs, 0.5 sugars, 4 fat, 1 saturated)
Meal 1 - 100g brown rice, 120g tinned tuna. (35 protein, 75 carbs, 1 sugars, 4 fat, 1 saturated)
Post-workout shake - 1 scoop whey, 2 scoop carbs, 10g creatine. (23 protein, 50g carbs, 3 sugar, 1 fat)
Meal 2 - 100g brown rice, 120g tinned tuna. (35 protein, 75 carbs, 1 sugars, 4 fat, 1 saturated)
Meal 3 - 100g brown rice, 120g tinned tuna. (35 protein, 75 carbs, 1 sugars, 4 fat, 1 saturated)
Meal 4 - EITHER - Broccoli, 100g lean pork loin. grilled, with fat cut off. (29 protein, 1 carbs, 0.5 sugars, 7 fat, 3 saturated) OR - 300g sweet potatoes, 100-150g chicken breast. (30 protein, 64 carbs, 18 sugars, 3 fat) (Since week 3 the potatoes have been halved or removed most days)
Totals per day average: (172 protein, 366 carbs, 26 sugars, 20 fat, 4 saturated)(Based on chicken, not pork)
Numbers rounded up slightly in some cases. Sometimes I have beef instead of pork, pork is just cheaper.
This usually sees me through to bed time. I'm on a tight budget.. the above costs me roughly £100 a month.
I have approximately £125 a month spending money, before food, after phone bill, contact lens, etcetera. Being unemployed is NOT fun.
Information. Motivation. Supplementation.
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