Meal #1- 840 calories-11AM
4 egg whites-120 calories-0g fat-4g carbs-24g protein
2 whole eggs-160 calories-10g fat-2g carbs-14g protein
1 serving of peanut butter- 190 calories-16g fat-7 carbs- 8g protein
2 slices of wheat toast-200 calories-2g fat-36g-carbs-8g protein
2 orange-170 calories-0g fat-44g carbs-4g protein
Meal #2- 490 calories-2PM-
2 slices of wheat bread- 200 calories-2g fat-36g-carbs-8g protein
4oz. of turkey- 120 calories-1g fat-1g carbs-26g protein
2 orange-170 calories-0g fat-44g carbs-4g protein
Meal #3-430 calories-5:30PM
2 slices of wheat bread- 200 calories-2g fat-36g-carbs-8g protein
1 ounce of cheese- 110 calories- 9g fat- 1g carbs- 6g protein
4oz. of turkey- 120 calories-1g fat-1g carbs-26g protein
Meal #4-168 calories-8:30PM
1 servings of lettuce- 10 calories-0g fat-1g carbs-1g protein
3 ounces of chicken thigh- 100 calories-5g fat-0g carbs-17g protein
2 servings of fat free ranch- 60 calories-0g fat-12g carbs-0g protein
Last calories-130 calories- 11:30pm
Glass of milk- 130 calories-5g fat-13g carbs-10g protein
2060 calories- 55g fat-359g carbs-172g protein
Post Lifting shake- 118 calories-2g fat-3g carbs-22g protein
2180 calories- 57g fat-362g carbs-194g protein
Maintenance Day- 3160 calories
Chipotle burrito bowl with carnitas/cheese/guacamole/pinto beans/mild salsa-580 calories
Chipotle chicken quesadilla-580 calories
Bud light-110 calories
Bottle of red wine-500 calories
Philly roll-350 calories (guess)
Black dragon roll-500 calories (guess)
30-60 minutes of cardio 4 days a week
4 days of endurance weight lifting a week
1 day of HIIT per week, would do more if i had the energy
and now I play flag football on sundays and practice on saturdays
