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swanso5
Joined: 16 Jan 2006
Posts: 6037
Location: melbourne, australia
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 Posted: Wed Dec 12, 2007 12:43 am Post subject: |
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| break down your fat intake for us i don't think it would be that high |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Wed Dec 12, 2007 10:02 pm Post subject: |
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the fats I take come from:
turkey - 1g per slice
can of tuna in oil -33g
can of tuna in brine- 9g
1 steak portion- 13g
1 beef portion- 8g
1 pork portion- 12g
1 tbsp. olive oil has 13.5 grams of fat.
I whole large egg has 5 grams of fat.
about 2 grams fat/slice of bread...
etcetc.. |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Wed Dec 12, 2007 10:26 pm Post subject: |
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today:
Breakfast- 2 milk + 3 eggs (1 white), 4 cheese slices, 4 brown bread +apple
10am- chicken breast in donor (pita bread) with some veg salad
1pm- Veg salad + can of tuna
1.30pm- FBWO+abs
3pm- brown rice Bolognese (beef topping) + 3 cups milk + banana
6pm- apple +yogurt
9pm- 1 ½ chicken breast + broccoli
= 3177 cals
Carbs -371Gg
Prot- 271g
Fats- 67g
was cautios about my fat intake now.  |
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swanso5
Joined: 16 Jan 2006
Posts: 6037
Location: melbourne, australia
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| Posted: Thu Dec 13, 2007 2:45 am Post subject: |
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don't be too cautious though, you still need it...
turkey - 1g per slice
can of tuna in oil -33g...maybe replace this with a brine one as below
can of tuna in brine- 9g
1 steak portion- 13g...get leaner cuts
1 beef portion- 8g
1 pork portion- 12g...get leaner cuts...stay of the crackling too
1 tbsp. olive oil has 13.5 grams of fat...i wouldn't have thought it was this much...are you sure??
I whole large egg has 5 grams of fat.
about 2 grams fat/slice of bread...
as long as you get a lot of the good fats (omega 3's) than they will off set the bad fat so you won;t have a heart attack |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Thu Dec 13, 2007 6:09 am Post subject: |
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| swanso5 wrote: | don't be too cautious though, you still need it...
1 tbsp. olive oil has 13.5 grams of fat...i wouldn't have thought it was this much...are you sure??
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yes checked it. couldnt believe it myself too. it has 199cals man. I would love to include it in every veg or rice meal hehe |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Fri Dec 14, 2007 8:51 pm Post subject: |
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today I had
Breakfast- 3 eggs (1 white), tuna can, brown rice, tomato, 2 cups milk,olive oil
10am- pear+ chicken breast + veg salad
1pm- pear, 4 brown bread slices, 4 turkey, 4 cheese
2-4pm FBWO+ABS
4.30pm- 2 cups milk, 1 portion beef, 1 chicken breast, pear, special k bar (wanted a treat )
7pm- yogurt
3400cals
carbs- 364g
prot-269g
fats-90g
Slept early. |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Sat Dec 15, 2007 11:03 pm Post subject: |
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today I had-
breakfast- brown rice +olive oil
cardio (30mins)
post workout- 3 eggs + can of tuna + 4 brown bread slices with turkey and cheese + 1 cup milk
lunch- 3 beef portions + 2 cups milk
4pm- 2 slices brown bread with turkey and cheese
8pm- 3 beef portions
3342 cals
carbs- 327g
prot- 301g
fats 117g |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Sun Dec 16, 2007 9:43 pm Post subject: |
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today I had- (rest day)
breakfast 10am- 4 brown bread slices + 2 turkey + 2 cheese + 3 cups milk
lunch 1pm- 1 chicken breast + large broccoli
2pm snack- fat free yogurt
4pm- 8 brown bread slices + 4 turkey + 4 cheese + 3 cups milk
7pm- can of tuna with some veg salad + olive oil 2tblsp
9pm- 1 chicken breast + cottege cheese
2546 cals
250g carbs
270g prot
70g fat |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Mon Dec 17, 2007 9:43 pm Post subject: |
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today I had:
breakfast-4 brown bread slices, can of tuna, 2 cheese, 1 cup milk
11am- 2 oranges, fat free yogurt, chicken breast + small veg salad
1pm- apple,banana
WO
4pm- brown rice + chicken breast + 2 tblsp olive oil + apple + 3 cups milk
8pm- 1 cup milk + apple + yogurt
= 3100 cals |
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swanso5
Joined: 16 Jan 2006
Posts: 6037
Location: melbourne, australia
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| Posted: Tue Dec 18, 2007 12:04 am Post subject: |
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| break up into 7 meals and eat every 2 hrs |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Tue Dec 18, 2007 9:54 pm Post subject: |
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today I had:
breakfast-2 oatmeals, 2 cups milk, fruit salad made out of banana,apple and pear. 3 eggs ( 1 white)
10am- 4 oatmeals, 2 turkey, 2 fat free cheese
Football
12pm- 2 apples, brown rice
3pm- 3 cups milk + banana + 4 turkey + 4 cheese
6pm- broccoli + 3 turkey + 2 olives + 2 fat free cheese
8pm- got my hands os some sweet potatoes + broccoli + yogurt |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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| Posted: Wed Dec 19, 2007 8:28 pm Post subject: |
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Breakfast- banana, yogurt, 3 eggs (1 white)
10am -4 oats + 2 turkey slices + 2 fat free cheese + apple
Football
12pm- pear + chicken breast
3pm—2 cups milk + fruit salad (banana,apple,pear)
4-5.30pm WO + abs
Post-workout- 2 beef portions + 4 oats + cottegge cheese + 2 turkey slices
7pm- can of tuna+ 10 olives + cup milk
9pm- 2 portions beef + small veg salad + olive oil
3343 cals
CARBS 377
PROT 255
FATS 146 |
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snorkles
Joined: 16 Jul 2007
Posts: 138
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