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Looking to put on some weight. each protein shake has abou 45-50 grams of protein
30 minutes treadmill
Creatine - dextrose
Meal 1
2 wheat tortilla 280 calories 3.2g of fat, 23 gm carbs, 6 g protein
4 whole egg - scrambled 312 calories, 20g fat, 2.5g carbs, 24g protein
add tomatoes, onions, green peppers
Protein shake 200 calories, 50g protein
Total Meal 1 792 calories, 23.2 g fat, 25.5 g carbs, 80 g protein
Meal 2
protein shake 200 calories, 50g protein
1 chicken breast - 6oz 187 calories, 2g fat, 39g Protein
1 wheat tortilla 140 Calories, 1.6g fat, 11.5g carbsd, 3g protein
low fat cheese 50 calories, 1.5g Fat, 1g carbs, 8g protein
1 tsp flax oil 130 calories, 14g fat
Total Meal 2 707 calories, 17.9 g fat, 12.5 g carbs, 100 g protein
Meal 3
9 ounces ground beef - baked 689 calories, 49.5 g fat, 60g protein
baked potato 220 calories, 5g protein, 51g carbs
3 oz baby carrots raw 32 calories, carbs 7
Total Meal 3 941 calories, 49.5g fat, 58g carbs, 65g protein
Meal 4
Labrada MRP 300 calories, 1.5g fat, 28g carbs, 45g protein
1 apple 74 calories, 19g carbs
1 tsp flax oil 130 calories, 14g fat
Total Meal 4 504calories, 15.5g fat, 47g carbs, 45g protein
Meal 5
6 oz salmon 349 calories, 20g fat, 37.5g protein
salad (romaine)
low fat dressing
baked potato 220 calories, 5g protein, 51g carbs
Total Meal 5 569calories, 20g fat, 51g carbs, 42.5g protein
Meal 6
Protein Shake 200 calories, 50g protein
1 tsp flax oil 130 calories, 14g fat
Total Meal 6 330 Calories, 14g Fat, 50g Protein
Total for the day 3843 calories, 140.1 g fat, 194g carbs, 382g protein
30 minutes treadmill
Creatine - dextrose
Meal 1
2 wheat tortilla 280 calories 3.2g of fat, 23 gm carbs, 6 g protein
4 whole egg - scrambled 312 calories, 20g fat, 2.5g carbs, 24g protein
add tomatoes, onions, green peppers
Protein shake 200 calories, 50g protein
Total Meal 1 792 calories, 23.2 g fat, 25.5 g carbs, 80 g protein
Meal 2
protein shake 200 calories, 50g protein
1 chicken breast - 6oz 187 calories, 2g fat, 39g Protein
1 wheat tortilla 140 Calories, 1.6g fat, 11.5g carbsd, 3g protein
low fat cheese 50 calories, 1.5g Fat, 1g carbs, 8g protein
1 tsp flax oil 130 calories, 14g fat
Total Meal 2 707 calories, 17.9 g fat, 12.5 g carbs, 100 g protein
Meal 3
9 ounces ground beef - baked 689 calories, 49.5 g fat, 60g protein
baked potato 220 calories, 5g protein, 51g carbs
3 oz baby carrots raw 32 calories, carbs 7
Total Meal 3 941 calories, 49.5g fat, 58g carbs, 65g protein
Meal 4
Labrada MRP 300 calories, 1.5g fat, 28g carbs, 45g protein
1 apple 74 calories, 19g carbs
1 tsp flax oil 130 calories, 14g fat
Total Meal 4 504calories, 15.5g fat, 47g carbs, 45g protein
Meal 5
6 oz salmon 349 calories, 20g fat, 37.5g protein
salad (romaine)
low fat dressing
baked potato 220 calories, 5g protein, 51g carbs
Total Meal 5 569calories, 20g fat, 51g carbs, 42.5g protein
Meal 6
Protein Shake 200 calories, 50g protein
1 tsp flax oil 130 calories, 14g fat
Total Meal 6 330 Calories, 14g Fat, 50g Protein
Total for the day 3843 calories, 140.1 g fat, 194g carbs, 382g protein
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