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    FLEXCHEF   1,922
SparkPoints
1,000-2,499 SparkPoints
 
 

Here you go Wanda. 2 days of eating from my 6 weeks


Thursday, July 15, 2010

Meal 1 post wkout Cals. Protein Carbs Fa
t
3oz shredded chicken or meat 93.5 19.6 0 1.1
5 egg white 1 egg scramble 1 tbsp salsa 86 20 1 0
3/4 cup oatmeal w/ 1 tbsp PB 330 8.5 43.5 15.5
1 apple/fruit 72 0 19 0
Meal 2 (snack) 2-3 hours later
Pure protein bar 165 20 3 0
1 scoop elite protein shake 114 24 2 2
2 tbsp pb 200 8 6 16
1 banana 81.5 1.7 21.6 0
Meal 3 Lunch 2-3 hours later
8 oz chicken breast 249.3 52.3 0 2.8
1/2 cup of brown rice 109 2.25 22.5 1
1/2 cup of blk beans 113.5 7.5 20.4 0.5
1 soy cheese 74.8 4 1.2 6
Meal 4 2-3 hours later
Tuna, Canned in Water,6 oz 198 44 2 0
1/2 whole wheat pita 85 3.1 17.6 ,8
1/2 cup garbanzo beans 142.8 5.9 27.1 1.4
1 tbsp red onion 3.8 0.1 0.9 0
1 tbsp red bell pepper 2.5 0.1 0.6 0
1 tbsp oil vinegar base dressing 70 0 0.4 7.8
Meal 5 2-3 hours later
white fish 8 0z. 3 x week dinner 171.4 34.3 0 4.3
1 cup steamed broccoli 54.6 0 11.2 0.6
1tsp olive oil 39.8 0 0 4.5
1/2 cp yams 78.9 1 18.8 0.1
squeeze of lemon juice
1 tsp shredded parmesan 20.8 1.4 0.2 1.4
Meal 6 @ bedtime
1.5 scoop whey 187 37 6 3
Totals 2649.7 275.15 225 6
6.9

Day 2

Meal 1 post wkout Cals. Protein Carbs Fa
t
2 scoop proteins shalke 140 26 4 2.25 3
2 tbsp pb 200 8 6 16
Meal 2 11:00
1 whole eggs 75 7 1 5
4 egg whites 120 24 4 0
1 wht peach small 56 0 13 0
3/4 cup oatmeal w/ 1 tbsp PB 330 8.5 43.5 15.5
1/4 milk 42 2 4 2
Meal 3 2:00
8 oz chicken breast 249.3 52.3 0 2.8
4 egg whites 120 24 4 0
1/2 cup of brown rice 109 2.25 22.5 1
1oz soyrizo 27 3.5 2.5 4.5 1
2 whole wheat tortillas 260 4 50 4
1 tsp salsa 40 0 4 0
Meal 4 post workout 5:45
Tuna, Canned in Water,6 oz 198 44 2 0
1 whole wheat pita 140 6 28 1.5
1/2 cup cottage cheese Fiber One 80 10 8 2
1 tbsp Smart balance 50 0 2 0 1
Meal 5 8:10
6 oz top sirloin 343 51.6 13.6
1 cup spinach 6.9 0.9 1.1 0
1/4 cup of yellow squash 4.5 0.9
1 glass of Bannus Reserve Pinot 150 2 12 6
1 oz of Havarti cheese 99.5 7.3 0.6 7.5
1 tbsp vinaigrette 60 3 3
Meal 6
2 scoops whey protein 280 52 8 5 6




3180.2 335.35 224.1 91.65
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  Member Comments About This Blog Post:

PATTYJILL 5/26/2011 9:04AM

    OMG that is so much food! How do you formulate for a woman?

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JTKING08 11/11/2010 3:22PM

    Soy Cheese and a pita... drool.. Yum!

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NSG4729 9/14/2010 7:51PM

    Thanks for sharing

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HISARTIST 8/27/2010 11:40PM

    Thanks for posting this. Definitely a good blueprint...it sure helps to see something that works!!

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JO*ANNE*IE 8/18/2010 3:49PM

    Another awesome, informative, beneficial blog!!! Thanx!

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LHIEBEL 7/30/2010 12:26PM

  I got a lot out of Nancy Anne's blogs and her talking about working with you--but as far as diet--I can't eat fish, black beans (most any bean), avacados...the list goes on. Only way I would eat oatmeal would be dry mixed with something...would love to see a builder's blog without some of these foods! As my boyfriend says--I am a tough one!

thanks for all the information sharing--it really helps!
~Leanne

Comment edited on: 7/30/2010 12:28:56 PM

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SHAKENBAKE 7/22/2010 6:03PM

    You are truly amazing...thanks so much for sharing. You men are so lucky!! :) You need to post more about meals etc because this is what we need. XOXO thanks for sharing your secrets. :)

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JUSTKRISTI 7/22/2010 4:14PM

    Ruben ROCKS!
Thanks for sharing :)

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BEKAH_IS_FIT 7/20/2010 11:42AM

    Thanks for sharing...when I was looking at your food logs all I saw were black beans and that got me a lil' concerned. emoticon

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TRAINER_T 7/19/2010 3:51PM

    You go Ruben you big muscle man!
Rock that meal plan, if only I could have you come cook for me just one week...... emoticon Heaven!

Really emoticon you RAWK!

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IAMFIRMIN 7/17/2010 5:59AM

    THANKS RUBEN.. YOU LOOK GOOD ON YOUR PICS!!!

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RAEVENSWING 7/16/2010 9:34PM

    Thanks for the sneak peak. I wish I could take in that many calories :)

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NANCYANNE55 7/16/2010 9:16PM

    Now you KNOW this is helping me! :-)

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MICHELLE4031 7/15/2010 4:30PM

  Ruben, this is very helpful, but I don't have your metabolism. It is so not fair!! emoticon


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CAROLYN1213 7/15/2010 12:23PM

    I want peanut butter and a banana in my protein shake! Give me a break! Havarti Cheese!!!! I dream of havarti cheese! LOL!!!! Seriously, look good. Of course if I had your metabolism I could scarf down that amount of food without seeing it in my bikini pictures!

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TWALKER0475 7/15/2010 11:30AM

    Thank you so much for sharing this! I am encouraged to see that you still include small amounts of cheese and wine in your diet and still get great results - these are always things that I wonder if you have to cut out completely to really get the best results.

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BIKERCHICK74 7/15/2010 8:22AM

    :)

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SHAKENBAKE 7/15/2010 7:25AM

    Wow, this is great Ruben, thanks for sharing. If only we all could have your speedy metabolism. :) What protein powder do you use? Protien Elite Whey? All the time?

Big hugs, Wanda

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CASSSEAN 7/15/2010 1:58AM

    This is really helpful to me. Thankyou thankyou thankyou:)

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