Ejemplo Del Os Ejemplos

Meal 1:
- Eggs white (4) - 70 cal, 5 fat, 12 prot, 1 carb
- Whole Egg (2) - 140 cal, 10 fat, 12 prot, 1 carb
- Oatmeal BreadSlices (3) - 270 cal, 3 fat, 9 prot, 54 carb
- Orange (1) – 50 cal, 0 fat, 1 prot, 18 carb
Total = 530 cal, 18 fat, 34 prot, 74carb

Meal 2:
- Whole Wheat Pasta (4oz) - 360 cal, 2 fat, 14 prot, 82 carb
- Chicken Breast - 190 cal, 2.5 fat, 36 prot , 2carb
- Apple (1) - 80 cal, 0 fat, 0 prot, 22 carb
Total = 630 cal, 4.5 fat, 50 prot, 106 carb

Meal 3: (Post-Workout Shake)- Serious Mass (1 Scoop) – 625 cal, 2 fat, 25 prot, 125 carb
- Low Fat Milk (12oz) – 150 cal, 3.5 fat, 12 prot, 18 carb
-Oatmeal (1/3 Cup) – 135 cal, 2.5 fat, 5 prot, 23 carb
- Ice Cream (½ Cup) – 90 cal, 4 fat, 2 prot, 15 carb
Total = 1,000 cal, 12fat, 44 prot, 181 carb

Meal 4:
- Rice (1 ½ Cup) – 361 cal, 1 fat, 7 prot, 76 carb
- Tuna (4oz) – 120 cal, 0 fat, 26 prot, 0carb
- Yogurt (1) – 80 cal, 0 fat, 5 prot, 15 carb
Total = 561 cal, 1 fat, 38 prot, 91 carb

Meal 5:
- Salad (lettuce andTomatoes) -
- Chicken Breast (1) - 190 cal, 2.5 fat, 36 prot , 2 carb
- Olive Oil (1 tpbs) – 130 cal, 14 fat, o prot, 0 carbTotal=

Meal 6: (After Bed Shake)
-
Total=

Meal Replacement:
- Tilapia fillet (1) – 100 cal, 0 fat, 20 prot, 0 carb