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Just joined M&S
Join Date: Feb 2008
Location: Slovenia
Gender: Male
Training Exp: 6-12 Months
Current Goal: Cut Fat
Posts: 48
Rep Power: 1 
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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.
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