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Getting Back in Shape Log >> Meal Plan and Daily Food Intake

Posted on April 11th, 2004 filed in Food Intake Log    |   

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I am structuring my meals with Body RX recommendations in mind.

I am having 6 meals a day, decreasing carbs as day progresses, having most carbs after and before workout. At this point in time I am having 1.5 gram of protein per lb of body weight and have cut down my carbs quite significantly (less than 1 gram per lb of body weight) with almost no added sugars.

Typical nutrition day:

meal 1: 16 egg whites, 1 cubic square of feta cheese, apple, 100 grams plain whole milk yogurt (384 Cals, 56 protein 6.87 fat, 4.64 sta fat, 24.5 C, 3.73 fiber )

Workout

meal 2: High protein meal replacement shake with 1 tbsp psyllium (326 cals, 45 grams protein, 32 grams carbs (2 gram sugar,8 grams fiber), 2 grams fat ( 1 gram saturated)

meal 3: 1/2 pound of grilled skinless breast chicken, One iceberg lettuce, 1 orange (500 cals, 70 grams protein, 44 C, 11.65 grams fiber, 4.7 fat-1 sat fat)

meal 4: Protein shake: Egg Protein powder with 1 pound of strawberries and 1 tablespoon of psyllium fiber (358 cals, 44 P 43.4 C 19.66 fiber)

meal 5: Protein shake: Egg Protein powder with 1 pound of strawberries (326 cals, 46.5 P 35.4 C 11.66 fiber)

meal 6: Tuna can with one iceberg lettuce (240 cals, 53 P, 7 C , 4.5 fiber)

Total: 2125 cals, 312 protein, 13.57 fat (7.64 sat fat) , 187 carbs, 60 grams fiber, 2 grams added sugar

Calorie Distribution: 58% P, 7% fat, 35% carbs, 11.3% fiber

I drink around 1 gallon of water daily.

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