Nutrition for 11-2-08

Numbers listed as Fats Carbs and Protein

Upon waking- 1 scoop beta alanine (1.6g) with 2 glasses of water

5am
4 egg whites- 0 0 16
2 whole eggs- 10 2 12
1/2 c Ezekiel cereal- 3 38 8
1 cup skim milk- 0 13 8

8amPre-workout
1 scoop whey powder (70cc)- 1.5 4 24
1/2c Irish oats- 2 22 4
1/4 tsp Citrulline Malate (4g)
1/4 tsp of Creatine Ethyl Ester (4g)
1 level scoop of Beta Alanine (1.6g)

10am- Work-out

11am-Post Workout
2 scoops whey powder- 3 8 48
1 scoop waxy maize- 0 38 0
1/4 tsp citrulline
1/4 tsp Creatine ethyl ester

2pm
5oz chicken breast- 4.5 0 25
1tbsp EVOO- 14 0 0
1/2 cup brown rice- 1 22.5 2.5
1/2c 1% cottage cheese- 1 4 13

5pm
1 can tuna- 1.5 0 33.5
1/2c brown rice- 1 22.5 2.5
2 egg whites- 0 0 8

8pm
5oz chicken breast- 4.5 0 25
1/2c brown rice 1 22.5 2.5
1/2c 1% cottage cheese 2 4 13

Bedtime-
1 scoop casein protein 1 4 24

Totals 51g fats (459 cals)
198g carbs (792 cals)
269g protein (1076 cals)

GRAND TOTAL: 2,327 cals

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