Breakfast: 1 cup of dry oats with cinnamon and honey + 1 Medium Banana + 1 serving of whey protein.
Calories - 447, Protein - 39.8, Carbs - 95.2, Fat - 8.2
Snack1: 2 whole eggs + 3 egg whites + 2 slices of ham.
Calories - 344, Protein - 33.6, Carbs - 5.6, Fat -19.9
*Note - The chicken pieces are leftover from last night that I decided to eat. It is not part of my daily meals and I did not include it in the nutritional information.
Lunch: 2 slices soy&linseed bread + can of tuna + 8 slices cucumber + tablespoon of light mayonnaise.
Calories - 407, Protein - 37.1, Carbs - 28, Fat -14
Supper: 2 kassler chops + Cup of veggies + 2 Potatoes + Biogen Nitrogain Protein Shake
Snack2: 2 grilled chicken breasts + 1/2 roast potato + 2 tablespoon olive oil.
Calories - 604, Protein - 63, Carbs - 15, Fat -25.3
Here are all the totals for the day. As you can see I did not quite reach my calories for the day, however I met my protein intake which is fine. The few calories that I didn't get in were because I didn't consume enough Carbohydrates, however I did not gym today, so the energy from the carbohydrates were not needed.
I hope this gives you an idea of what my daily intake is. It will differ from person to person depending on his/her weight, size and goals.
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