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Diet

The document outlines a daily meal plan providing details on food types, serving sizes, and nutrition information including proteins, carbs, fats, and calories. The plan consists of 5 main meals throughout the day totaling between 1617-1700 calories. It also notes a goal of losing 13.847 pounds of fat by maintaining a calorie deficit over 46 days to reach a 12% body fat percentage.

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Joel Burns
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86 views

Diet

The document outlines a daily meal plan providing details on food types, serving sizes, and nutrition information including proteins, carbs, fats, and calories. The plan consists of 5 main meals throughout the day totaling between 1617-1700 calories. It also notes a goal of losing 13.847 pounds of fat by maintaining a calorie deficit over 46 days to reach a 12% body fat percentage.

Uploaded by

Joel Burns
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Food Serving Size Proteins Carbs Fats Calories Food Type

Meal 1 344 – 8:00


Whey Protein Powder 1/3 cup 22 3 2 114 Very Lean Protein
Fat-Free Cottage Cheese 1/2 cup 14 5 0 76 Very Lean Protein
Plain Old-Fashioned Oats 1/4 cup 3 18 2 102 Starchy Carb
Strawberries 1 cup 1 12 0 52 Starchy Carb

Meal 2 – 10:00
Home made Protein bar 266

Meal 3 279 12:00


Chicken Breast 9 oz 42 0 4 204 Very Lean Protein
Broccoli 1 2 0 60
2.5 cups baby spinach leaves 2 2 0 15

Meal 4 (Before Workout) 439 3:00


Tuna 6 oz 33 0 2 140 Very Lean Protein
Brown Rice 1/3 cup 7 47 3 243 Starchy Carb
Egg 1 5 1 4 56 Lean Protein

OR 352

Tuna 6 oz 33 0 2 140 Very Lean Protein


2 slices whole grain bread 11 17 6 182
1 Tomato 1 5 0 22
Cucumber 0 2 0 8

Meal 5 376 6:00


Lean Steak 9 oz 40 0 16 304 Lean Protein
Green Beans and Carrots 2 cups 3 15 0 72 Non-Starchy Carb

1617 – 1700

30th October
Waist – 37
Chest 39
Weight 88.3, 197.67
Fat 19.3% 37.57 pounds.
Fat goal (12%) – 23.728 [13.847 difference]
Calories to lose – 38447
Maintenance calories – 2544
46 days approx.

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