Sample Diet for Putting on Size

Sunday, October 25, 2009

Breakfast
3 whole eggs
4 egg whites
2 packets Cream of Wheat
1 scoop whey protein
Pro = 60 Carb = 46 Fat = 16 Cal = 579

Morning Snack
8 oz. low fat cottage cheese
1 cup pineapple, sliced
12 whole wheat crackers
2 tbsp peanut butter
Pro = 41 Carb = 68 Fat = 26 Cal = 646

Lunch
1 can white tuna in water
½ cup cottage cheese
2 cups salad
2 tbsp salad dressing
(oil and vinegar
Pro = 58 Carb = 11 Fat = 28 Cal = 489

Preworkout Snack
2 scoops whey protein
1 large apple
Pro = 40 Carb = 32 Fat = 0 Cal = 280

Postworkout Snack
3 scoops whey protein
3 slices white breat
2 tbsp jelly
Pro = 66 Carb = 70 Fat = 3 Cal = 465

Midday Snack
4 oz. roast beef (4slices)
½ avocado
4 slices low fat American cheese
1 tbsp light mayonnaise
Pro = 43 Carb = 13 Fat = 32 Cal = 514

Dinner
8 oz. top sirloin
1 cup broccoli
2 cups salad
2 tbsp salad dressing
(oil and vinegar)
1 cup cooked brown rice
Pro = 58 Carb = 60 Fat = 26 Cal = 725

Totals Pro = 366 Carb = 254 Fat = 129 Cal = 3818