Weekly Food Diary for 9-15-08

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 2 oz
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 3

Non Work Out-

Chicken 4 oz
Br. Rice 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


Cardio: 12 sessions of 55 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1294
Protein: 163 grams
Carbs: 102 grams
Fats: 26 grams