| Fitness |
| DETERMINING
TOTAL CALORIC INTAKE |
|
Carbohydrates = 50% of total intake
Protein = 30% of total intake
Fat = 20% of total intake
|
Protein = 1g per lb. of body weight
Example (me): 219 lb. male =
219g Protein/day (5 meals @ 43.8 [44]g
protein each meal)
219g protein = 30% of total calories
|
Carbohydrates = 1.6g per lb. of body weight
Example: 219 lb. male = 350.4g Carbs/day (5 meals @
70.08 [70]g carbs
each meal)
350.4g carbs = 50% of total calories
|
| MEAL
1: Breakfast |
| FOOD |
Calories |
Carbohydrates |
Protein |
Fat |
| 5 Egg
Whites |
85 |
3.75 |
17.5 |
0 |
| Oats,
Quaker |
150 |
27 |
5 |
3 |
| Grapefruit
Juice |
90 |
22 |
1 |
0 |
| Turkey
Burger 4oz. |
160 |
0 |
20 |
8 |
|
| MEAL
TOTAL |
485 |
52.75 |
43.5 |
11 |
|
| MEAL
2: MRP |
| FOOD |
Calories |
Carbohydrates |
Protein |
Fat |
| Lean
Body Protein Shake (Low Carb) |
230 |
12 |
42 |
1.5 |
| Rice
Cakes, Quaker Chocolate Crunch (2) |
120 |
24 |
2 |
2 |
|
| MEAL
TOTAL |
360 |
36 |
44 |
3.5 |
|
| MEAL
3: Lunch |
| FOOD |
Calories |
Carbohydrates |
Protein |
Fat |
| Potato,
half (large) |
220 |
50 |
5 |
0.2 |
| 2 Egg
Whites |
34 |
1.5 |
7 |
0 |
| Turkey
Burger 4oz. |
160 |
0 |
20 |
8 |
|
| MEAL
TOTAL |
414 |
51.5 |
32 |
8.2 |
|
| MEAL
4: MRP |
| FOOD |
Calories |
Carbohydrates |
Protein |
Fat |
| Lean
Body Protein Shake (Low Carb) |
|
|
|
|
| 5 Egg
Whites |
|
|
|
|
|
| MEAL
TOTAL |
|
|
|
|
|
| MEAL
5: Dinner |
| FOOD |
Calories |
Carbohydrates |
Protein |
Fat |
| Chicken
Breast, broiled, 6 oz. |
220 |
0 |
50 |
2 |
| Rice,
1/2 cup |
160 |
36 |
3 |
0 |
| Beans,
Black, 1/2 cup, heaping (prepared) |
140 |
6.3 |
8 |
5.2 |
|
| MEAL
TOTAL |
520 |
42.3 |
61 |
7.2 |
|
| DAY
TOTAL |
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