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Ringhio · 09-01-2008, 04:21 PM

Height: 6' 2''
Weight: 220 pounds
Age: 18
Training: i train 7 days a week, 4 of them are gym and 3 football
Goal: Cut

so here comes the diet:

1st of i start with 45 min of cycling when i wake up

then:

Breakfest:
6 egg whites cooked 99cals, 0f, 2c, 21p
whey shake: 205cal, 3f, 11c, 33p
50g of ezekiel bread: 125 cals, 2f, 24c, 4p
200g Oat cereal with milk: 790 cals, 12f, 153c, 26p

1st Snack:
100g of Chicken breast roasted: 195cals, 8f, 0c, 30p
50g of ezekiel bread: 125 cals, 2f, 24c, 4p

2nd Snack:
100g of Chicken breast roasted: 195cals, 8f, 0c, 30p
50g of ezekiel bread: 125 cals, 2f, 24c, 4p

1/2 Lunch:
100g of Chicken breast roasted: 195cals, 8f, 0c, 30p
100g of Brown cooked rice: 110cals, 1f, 23c, 3p

Gym

post wokrout shake:
50g of Dextrose with Juice: 293cals, 0f, 74c 1p
Whey shake with water: 115cals, 1f, 1c 26p

2/2Lunch:
100g of Chicken breast roasted: 195cals, 8f, 0c, 30p
100g of Brown cooked rice: 110cals, 1f, 23c, 3p

Dinner:
80g tuna in a water pack: 93cals, 1f ,0c ,20p
110 Sardines canned in oil: 239cals: 13f, 0c, 28p
50g of ezekiel bread: 125 cals, 2f, 24c, 4p

Before bed shake:
125g of lowfat cottage: 90cals, 1f, 3c, 15p
7 oz of lowfat milk: 90cals, 2f, 10c, 7p
30g of whey: 115cals, 1f, 1c 26p

TOTAL: 3,621 Cals, 74f, 396c, 345p

2h betwen the meals

comments?

09-01-2008, 04:21 PM	#1 (permalink)
Ringhio Just joined M&S Join Date: Feb 2008 Location: Slovenia Gender: Male Training Exp: 6-12 Months Current Goal: Cut Fat Photos: Ringhio's Gallery Posts: 48 Rep Power: 1	Ringhio's Diet! Height: 6' 2'' Weight: 220 pounds Age: 18 Training: i train 7 days a week, 4 of them are gym and 3 football Goal: Cut so here comes the diet: 1st of i start with 45 min of cycling when i wake up then: Breakfest: 6 egg whites cooked 99cals, 0f, 2c, 21p whey shake: 205cal, 3f, 11c, 33p 50g of ezekiel bread: 125 cals, 2f, 24c, 4p 200g Oat cereal with milk: 790 cals, 12f, 153c, 26p 1st Snack: 100g of Chicken breast roasted: 195cals, 8f, 0c, 30p 50g of ezekiel bread: 125 cals, 2f, 24c, 4p 2nd Snack: 100g of Chicken breast roasted: 195cals, 8f, 0c, 30p 50g of ezekiel bread: 125 cals, 2f, 24c, 4p 1/2 Lunch: 100g of Chicken breast roasted: 195cals, 8f, 0c, 30p 100g of Brown cooked rice: 110cals, 1f, 23c, 3p Gym post wokrout shake: 50g of Dextrose with Juice: 293cals, 0f, 74c 1p Whey shake with water: 115cals, 1f, 1c 26p 2/2Lunch: 100g of Chicken breast roasted: 195cals, 8f, 0c, 30p 100g of Brown cooked rice: 110cals, 1f, 23c, 3p Dinner: 80g tuna in a water pack: 93cals, 1f ,0c ,20p 110 Sardines canned in oil: 239cals: 13f, 0c, 28p 50g of ezekiel bread: 125 cals, 2f, 24c, 4p Before bed shake: 125g of lowfat cottage: 90cals, 1f, 3c, 15p 7 oz of lowfat milk: 90cals, 2f, 10c, 7p 30g of whey: 115cals, 1f, 1c 26p TOTAL: 3,621 Cals, 74f, 396c, 345p 2h betwen the meals comments? Last edited by Ringhio; 09-02-2008 at 06:24 PM.