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Workout Day Rest Day Food CAL P C F Food CAL P C F 160.0 418.0 62.0 160.0 79.0 106.0

The document contains the daily food logs for a workout day and rest day. The workout day log details 3 meals: a pre-workout meal of mixed greens, steak and olive oil totaling 300 calories; a post-workout snack of protein powder, flax seeds and almond milk totaling 615 calories; and a post-workout meal of double protein powder, steak, rice, potato and apple totaling 1889 calories. The rest day log details 4 meals: a lunch of steak, brussels sprouts and olive oil totaling 639 calories; a snack of tuna, greens and vinegar totaling 295 calories; a dinner of avocado, tuna and greens totaling 830 calories; and totals for the

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92 views3 pages

Workout Day Rest Day Food CAL P C F Food CAL P C F 160.0 418.0 62.0 160.0 79.0 106.0

The document contains the daily food logs for a workout day and rest day. The workout day log details 3 meals: a pre-workout meal of mixed greens, steak and olive oil totaling 300 calories; a post-workout snack of protein powder, flax seeds and almond milk totaling 615 calories; and a post-workout meal of double protein powder, steak, rice, potato and apple totaling 1889 calories. The rest day log details 4 meals: a lunch of steak, brussels sprouts and olive oil totaling 639 calories; a snack of tuna, greens and vinegar totaling 295 calories; a dinner of avocado, tuna and greens totaling 830 calories; and totals for the

Uploaded by

Domstrong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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FOOD

WORKOUT DAY
CAL

Preworkout -12:00-13:00
Mixed baby kale 85 g
Inside round marinating steak 4 oz
Organic extra virgin olive oil 0.5 tbsp
Bragg's apple cider vinegar 1 tbsp

P
160.0

C
418.0

F
62.0

35.0
203.0
62.5
0.0

2.0
32.0
0.0
0.0

5.0
0.0
0.0
0.0

Total nutrition
Snack -16:00-17:00
1 scoop Precision pure mass gainer
Gold milled flax seed 2 tbsp
Silk True Almond original 250 ml
Wonder bread 2 slices

300.5

34.0

5.0

255.0
100.0
60.0
200.0

12.3
3.0
1.0
9.0

45.0
3.0
8.0
39.0

Total nutrition
Postworkout -21:00-22:00
Shake: 2 scoops Precision pure mass gainer
Silk True Almond original 500 ml
Inside round marinating steak 6 oz
Uncle Ben's wholegrain brown rice 500 ml prepared
Potato 450 g
President's choice organic ketchup 1 tbsp
Apple 260 g

615.0

25.3

95.0

510.0
120.0
304.0
440.0
360.0
20.0
135.2

27.5
2.0
48.0
12.0
9.0
0.2
0.78

90.0
16.0
0.0
92.0
81.0
5.0
36.4

Total nutrition

Target >
Current >
Difference>

FOOD

0.5
7.0
7.0
0.0

REST DAY
CAL

Meal 1+2 -12:00-13:00


Shake: 1 scoop Muscle Pharm
Inside round marinating steak 6 oz
Brussel sprouts 170 g (2 cups)
Organic extra virgin olive oil 1 tbsp

P
160.0

C
79.0

F
106.0

140.0
304.0
70.0
125.0

25.0
48.0
6.0
0.0

5.0
0.0
16.0
0.0

2.0
11.0
0.6
14.0

14.5 Total nutrition


Meal 3 - 16:00 - 17:00
2.3 Ocean's solid light tuna in water 110 g (0.5 c
7.0 Mixed baby kale 170 g
3.0 Organic extra virgin olive oil 1 tbsp
2.5 Red wine vinegar 1 tbsp

639.0

79.0

21.0

27.6

100.0
70.0
125.0
0.0

24.0
4.0
0.0
0.0

0.0
10.0
0.0
0.0

1.0
1.0
14.0
0.0

14.8 Total nutrition


Meal 4 - 20:00 - 21:00
4.5 Avocado 120 g (8 oz)
6.0 Ocean's solid light tuna in water 1 can
11.0 Brussel sprouts 170 g (2.5 cups)
4.0 Organic extra virgin olive oil 1 tbsp
0.0
0.0
0.52

295.0

28.0

10.0

16.0

400.0
200.0
105.0
125.0

0.0
48.0
9.0
0.0

24.0
0.0
24.0
0.0

36.0
2.0
0.9
14.0

1889.2

99.5

320.4

26.0

Total nutrition

830.0

57.0

48.0

52.9

2868.0
2804.7

160.0
158.7

418.0
420.4

62.0
55.3

Target >
Current >

1912.0
1764.0

160.0
164.0

79.0
79.0

106.0
96.5

Difference>

148.0

63.3

1.3

-2.4

6.7

-4.0

0.0

9.5

FOOD

WORKOUT DAY
CAL

Preworkout -12:00-13:00
Chicken breast 150 g
Potato 300 g
No Name California style vegetables 85 g
President's Choice cold pressed olive oil 2 tsp

P
155.0

C
284.0

F
42.0

150.0
240.0
25.0
80.0

34.5
6.0
1.0
0.0

0.0
54.0
5.0
0.0

1.5
0.0
0.0
9.0

Total nutrition
Snack -16:00-17:00
0% Greek yogurt with honey 350 g
Big Valley mixed fruit 0.5 cup
Gold milled flax seed 2 tbsp

495.0

41.5

59.0

10.5

320.0
45.0
100.0

36.0
0.8
3.0

46.0
12.0
3.0

0.0
0.0
7.0

Total nutrition
Postworkout -21:00-22:00
Shake: 2 scoops Precision pure mass gainer
Silk True Almond original 500 ml
Chicken breast 150 g
Uncle Ben's wholegrain brown rice 500 ml prepar
Potato 300 g
Pop Tart frosted chocolate 1 pastry
President's Choice organic ketchup 2 tbsp
President's Choice cold pressed olive oil 4 tsp

465.0

39.8

61.0

7.0

510.0
120.0
150.0
440.0
240.0
200.0
40.0
160.0

27.5
2.0
34.5
12.0
6.0
3.0
0.4
0.0

90.0
16.0
0.0
92.0
54.0
36.0
10.0
0.0

4.5
6.0
1.5
4.0
0.0
5.0
0.0
18.0

Total nutrition

Target >
Current >
Difference>

1860.0

85.4

298.0

39.0

2868.0
2820.0

160.0
166.7

418.0
418.0

62.0
56.5

48.0

-6.7

0.0

5.5

FOOD
Meal 1+2 -12:00-13:00
Mild Italian pork sausage 375 g
No name linguine 83 g
Simply Natural tomato and basil 0.5 cup

REST DAY
CAL

P
155.0

C
46.0

F
61.0

720.0
310.0
60.0

45.0
12.0
1.0

0.0
61.0
8.0

60.0
1.5
3.0

Total nutrition
Meal 3 - 16:00 - 17:00
Mixed baby kale 85 g
Chicken breast 100 g
Tomatoes 60 g
President's Choice cold pressed olive oil 4 t
Golden Valley large white egg

1090.0

58.0

69.0

64.5

35.0
100.0
12.0
160.0
70.0

2.0
23.0
0.0
0.0
6.0

5.0
0.0
4.0
0.0
1.0

0.5
1.0
0.0
18.0
5.0

Total nutrition
Meal 4 - 20:00 - 21:00
Shake: 1 scoop Muscle Pharm
Chicken breast 200 g
President's Choice cold pressed olive oil 2 t

377.0

31.0

10.0

24.5

140.0
200.0
80.0

25.0
46.0
0.0

5.0
0.0
0.00

2.0
2.0
9.0

Total nutrition

420.0

71.0

5.0

13.0

Target >
Current >

1912.0
1887.0

160.0
160.0

79.0
84.0

106.0
102.0

Difference>

25.0

0.0

-5.0

4.0

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