Time	Item	Qty	Protein	Carbs	Fat	Kcal
WAKE	Whey	30	23	1	1	117
		Total	23	1	1	117
06:00	Whey	30	23	1	1	117
	Milk Skimmed	300	10	15	3	126
	Oats	25	3	15	2	89
	Blackberries	50	0	3	0	13
		Total	37	34	6	345
09:00	Whey	0	0	0	0	0
	Milk Skimmed	300	10	15	3	126
	Shredded Wheat	200	5	30	1	149
		Total	15	45	4	275
12:00	Chicken	150	35	0	3	164
	Broccolli	65	3	1	1	21
	Potato	80	2	14	0	63
	Green beans	50	1	2	0	14
		Total	41	17	3	262
15:00	Chicken	150	35	0	3	164
	Broccolli	65	3	1	1	21
	Potato	80	2	14	0	63
	Green beans	50	1	2	0	14
		Total	41	17	3	262
18:00	Chicken	150	35	0	3	164
	Broccolli	65	3	1	1	21
	Potato	80	2	14	0	63
	Green beans	50	1	2	0	14
		345	41	17	3	262
PRE GYM	Whey	10	8	0	0	39
	Dextrose	20	0	19	0	75
		Total	8	19	0	114
POST GYM	Whey	40	31	2	1	156
	Maltodextrin	40	0	38	0	152
	Dextrose	40	0	38	0	150
	Creatine	5	0	0	0	0
	L-Gutamine	2	0	0	0	0
	BCAA	2	0	0	0	0
		Total	31	77	1	458
21:00	Chicken	150	35	0	3	164
	Broccolli	65	3	1	1	21
	Potato	80	2	14	0	63
	Green beans	50	1	2	0	14
		345	41	17	3	262
BED	Pure Protein	30	21	1	2	107
		Total	21	1	2	107
		TOTAL	298	247	28	2,461
						2,431
		Ratio	48%	40%	10%	30