DAY 1
06.00
2 servings of cream of wheat
1 protein shake
carb;34 gr protein 35 gr fat 3 gr
8.30 AM
1 serving of oatmeal
carb 27 gr protein 6 gr fat 3 gr
11.00 AM
6 oz turkey
2 cups of greens
carb 18 gr protein 42 gr fat 1 gr
1.00 PM
4 oz of chicken or white fish
carb 18 gr protein 22 gr fat 1 gr
3.00 PM
1 protein shake
small baked potato
carb 35 gr protein 35 gr fat 4 gr
6.00 PM
take the equivalent of 40 gr of protein
carb 4gr protein 40 gr fat 4 gr
8:00 PM
double size protein shake
carb 1 g protein 40 gr fat 1 g
TOTAL CARB=140 GR
TOTAL PROTEIN 180 GR
TOTAL FAT=20 GR