Cutting Program for ripped muscle definition
BREAKFAST
- 1 cup oatmeal – 166cal, 3.6g fat, 28g carbohydrates, 6g protein.
- 1 cup blueberries – 84cal, 21g carbohydrates, 1.0g protein.
- 4 slices extra lean turkey bacon – 80cal, 2g fat, 12g protein.
- 5 egg whites – 86cal, 1.2g carbohydrates, 18g protein.
SNACK
- 1 large apple – 120cal, 31.8g carbohydrates, 23g sugars.
- 2 Tbsp peanut butter – 188cal, 16g fat, 6.9g carbohydrates, 7.7g protein.
- 1 scoop isolate protein – 105cal, 25g protein.
LUNCH
- 225 g / 8 oz steak – 415cal, 13.1g fat, 69.3 protein.
- 1 cup brown rice – 218cal, 1.6g fat, 45.8g carbohydrates, 4.5g protein.
- 1 cup raw broccoli – 30cal, 5.8g carbohydrates, 2.5g protein.
SNACK
- 1 cup low fat cottage cheese – 163cal, 2.3g fat, 6.1g carbohydrates, 28g protein.
- 28 g /1 oz. walnuts – 185cal, 18.5g fat, 3.9g carbohydrates, 4.3g protein.
DINNER
- 8 oz. tilapia fillets – 289cal, 6g fat, 59.1g protein
- 2 cups spinach – 14cal, 2.2g carbohydrates, 1.7g protein
- 43 g /1.5 oz. low fat balsamic vinaigrette – 35cal, 2.5g fat, 3g carbohydrates
SNACK
- 1 cup non fat Greek yogurt – 120cal, 7g carbohydrates, 22g protein
- 1 scoop casein protein – 130cal, 2g fat, 3g carbohydrates, 24g protein
DAILY TOTAL
= 2,428cal, 67.6g fat, 165g carbohydrates, 285.1g protein
Comments
Post a Comment