this is wat it looks like...
Food Calories Protein Carbs fat
1 cup oats 950 32 141.8 22
1 scoop protein 114 27 0 0.4
300ml Skim milk 105 10.5 14.7 0.3
6 egg whites 167 24.5 2.4 5.6
200g tuna 210 50 1 0.8
2 cups veggies 145 13 13 1
85g Fat free noodles 274 8.5 55.5 1.1
200g chicken 220 39 0 7
2 cups veggies 145 13 13 1
100g sweet potato 90 2 20.7 0.2
1 scoop protein 114 27 0 0.4
250ml apple juice 103 0 27.5 0
1 scoop protein 114 27 0 0.4
250ml apple juice 103 0 27.5 0
200g chicken 220 39 0 7
2 cups veggies 145 13 13 1
1 scoop protein 114 27 0 0.4
TOTAL cals 3333 pro 352.5 carbs 330.1 fat 48.6
sorry the table isnt set out nicely its copy pasted.
im not sure if its too much?? Right now im having around 4000cals on weekdays.
Also im thinking about 30minute cardio sessions three times a week in the AM before work and then weights in the PM. Most likely...Cardio - Mon, Wed, Fri. weights Mon, Tues, Thurs, Fri. On the cardio+weights days its not big muscles.. hams + shoulders on monday, back tuesday, quads+chest thursday, arms on friday. Or just cardio twice a week. im really not sure but i dont do cardio at gym..only social sports and stuff once a week. (indoor soccer).
thanks for any advice given. Summer is in 12 weeks
Food Calories Protein Carbs fat
1 cup oats 950 32 141.8 22
1 scoop protein 114 27 0 0.4
300ml Skim milk 105 10.5 14.7 0.3
6 egg whites 167 24.5 2.4 5.6
200g tuna 210 50 1 0.8
2 cups veggies 145 13 13 1
85g Fat free noodles 274 8.5 55.5 1.1
200g chicken 220 39 0 7
2 cups veggies 145 13 13 1
100g sweet potato 90 2 20.7 0.2
1 scoop protein 114 27 0 0.4
250ml apple juice 103 0 27.5 0
1 scoop protein 114 27 0 0.4
250ml apple juice 103 0 27.5 0
200g chicken 220 39 0 7
2 cups veggies 145 13 13 1
1 scoop protein 114 27 0 0.4
TOTAL cals 3333 pro 352.5 carbs 330.1 fat 48.6
sorry the table isnt set out nicely its copy pasted.
im not sure if its too much?? Right now im having around 4000cals on weekdays.
Also im thinking about 30minute cardio sessions three times a week in the AM before work and then weights in the PM. Most likely...Cardio - Mon, Wed, Fri. weights Mon, Tues, Thurs, Fri. On the cardio+weights days its not big muscles.. hams + shoulders on monday, back tuesday, quads+chest thursday, arms on friday. Or just cardio twice a week. im really not sure but i dont do cardio at gym..only social sports and stuff once a week. (indoor soccer).
thanks for any advice given. Summer is in 12 weeks
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