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Hey guys,
I've coppied one of Bouncer's diet programs. I do have some questions though as to when to eat each meal and lift. I wake up at 6:00AM daily and I like to lift at 12:00 or 1:00. Please help me fill in the gaps for when I should eat etc... Thanks very much in advance.
Diet
Meal 1: 3 whole omega 3 eggs, 1 scoop protein, 1 1/4 cup oatmeal, 1 cup coffee, 1 multi
Protein: 50 grams = 200 cals
Carbs: 70 grams = 280 cals
Fats: 14 grams = 126 cals
Total cals = 606
Meal 3: 1 1/2 cup long grain brown rice, 7oz cooked chicken breast, Broccoli, 6 Fish Oil Caps
Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 6 grams = 54 cals
Total cals = 514
(post workout) Meal 2: PWO Shake, 65g maltodextrin (10 Tbsp), 2 scoops whey
Protein: 50 grams = 192 cals
Carbs: 65 grams = 260 cals
Total cals = 452
Meal 4: 1 Yam 7.5oz cooked, 7oz cooked chicken breast, 1 Tbsp Extra Virgin Olive Oil
Protein: 50 grams = 200 cals
Carbs: 60 grams = 240 cals
Fats: 14 grams = 126 cals
Total cals = 566 cals
Meal 5: 1 1/2 cup long grain brown rice, 7oz cooked flank steak or salmon, broccoli
Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 15 grams = 135 cals
Total cals = 595
Meal 6: 1 scoop whey, 3 whole omega 3 eggs
Protein: 42 grams = 168
Fats: 14 grams = 126
Total Cals = 294
Meal 7: 1 scoop whey, 1 scoop casein, water and ice in blender. 2 TBSP Natural PB
Protein: 50 grams = 200 cals
Fats: 15 grams = 135 cals
Total cals = 335
Total Daily Protein: 342 grams = 1368 cals
Total Daily Carbs: 325 grams = 1300 cals
Total Daily Fats: 78 grams = 702 cals
3370 Total Daily Calories.
1 1/2 Gallons of water per day
I've coppied one of Bouncer's diet programs. I do have some questions though as to when to eat each meal and lift. I wake up at 6:00AM daily and I like to lift at 12:00 or 1:00. Please help me fill in the gaps for when I should eat etc... Thanks very much in advance.
Diet
Meal 1: 3 whole omega 3 eggs, 1 scoop protein, 1 1/4 cup oatmeal, 1 cup coffee, 1 multi
Protein: 50 grams = 200 cals
Carbs: 70 grams = 280 cals
Fats: 14 grams = 126 cals
Total cals = 606
Meal 3: 1 1/2 cup long grain brown rice, 7oz cooked chicken breast, Broccoli, 6 Fish Oil Caps
Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 6 grams = 54 cals
Total cals = 514
(post workout) Meal 2: PWO Shake, 65g maltodextrin (10 Tbsp), 2 scoops whey
Protein: 50 grams = 192 cals
Carbs: 65 grams = 260 cals
Total cals = 452
Meal 4: 1 Yam 7.5oz cooked, 7oz cooked chicken breast, 1 Tbsp Extra Virgin Olive Oil
Protein: 50 grams = 200 cals
Carbs: 60 grams = 240 cals
Fats: 14 grams = 126 cals
Total cals = 566 cals
Meal 5: 1 1/2 cup long grain brown rice, 7oz cooked flank steak or salmon, broccoli
Protein: 50 grams = 200 cals
Carbs: 65 grams = 260 cals
Fats: 15 grams = 135 cals
Total cals = 595
Meal 6: 1 scoop whey, 3 whole omega 3 eggs
Protein: 42 grams = 168
Fats: 14 grams = 126
Total Cals = 294
Meal 7: 1 scoop whey, 1 scoop casein, water and ice in blender. 2 TBSP Natural PB
Protein: 50 grams = 200 cals
Fats: 15 grams = 135 cals
Total cals = 335
Total Daily Protein: 342 grams = 1368 cals
Total Daily Carbs: 325 grams = 1300 cals
Total Daily Fats: 78 grams = 702 cals
3370 Total Daily Calories.
1 1/2 Gallons of water per day
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