In: Science

Submitted By sixpacklifestyle
Words 319
Pages 2
Chris Macros: (Fat/carb/pro) is 50/300/225

2,451 total calories - 54.6/304.7/229.2

Current cardio done THROUGHOUT THE
3 sessions of slow-medium cardio, 400 calories burned in each

2 sessions of HIIT treadmill sprints (10 rounds, 15seconds on 45 off)

Meal 1:: (Fat/carb/pro)
80g fat free bisquick pancake mix (285 cals - 5/54/6)
1 (organic) whole egg (72cals - 5/0.4/6.3)
110g blueberries (63cals - 0.4/15.9/0.8)
160g fat free milk / skim milk (56cals - 0.3/7.8/5.5)
230g egg whites (120cals - 0.4/1.7/25.1)

Totals: 676cals - 19.1g Fat, 79.8g Carbs, 43.7g protein

Extras: tapatio sauce, cinnamon , stevia, sugar free vanilla, calorie free chocolate syrup, calorie free maple syrup, multivitamin and other vitamins. INSTANT COFFEE (with stevia, and sugar free vanilla)

Meal 3: (post workout meal)

One pound strawberries (145cals - 1.4/34.8/3)
2scoop whey (240cals - 2/6/48)
75g oats (288cals - 4.7/50.2/12)

totals:673 cals -
Extras: stevia (two 40mg scoops in oats), cinnamon ,

Meal 4: back to the basics, chicken n ric(Fat/carb/pro)
65g long grain brown rice (weighed when raw) (240cals – 1.9/50.4/5.2)
8oz baked chicken (287 cals - 7.3/0/52)
10g almonds (58cals - 5.1/2.0/2.1)

totals: 585 cals - 14.3/52.2/59.3


Meal 5: sweet potato/fish

8oz tilapia (weighed after cooking) (218cals - 4.5/0/44.5)
225g sweet potato (194cals - 0.1/45.3/3.5)
8g olive oil (71cals - 8.0/0/0)
150g raw fresh spinach (34cals - 0.6/5.4/4.3)

Totals: 517cals - 13.2g Fat, 50.7g Carbs, 52.3g Protein

extras: garlic salt, garlic, onion, lemon pepper (when baking the fish) vinegar…...

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