Notes
CARB DEPLETION
TUESDAY
cal - pro - carb - fat
protein shake 350-36-46-0
jerky 240-39-15-2 (590-75-61-2)
clif bar 250-10-43-6 (840-85-104-8)
jerky 240-39-15-2 (1080-124-119-9)
mini 3 muskateer 70-1-13-2 (1150-125-132-11)
PB ww bagel 250-13-49-2
180-7-7-15 (1580-145-188-26)
burger 500-41-23-26 (2080-186-211-52)
tuna 150-33-0-0 (2230-219-211-52)
orange sickle 160-0-40-0 (2390-219-251-52)
2348 Total Calories
38% Protein
42% Carbs
20% Fat
WEDNESDAY
beef jerky 210-36-15-2
PB + english muf 120-4-24-1
180-7-7-15 (610-47-46-18)
beef jerky 210-36-15-2 (820-83-61-19)
protein bar 310-32-32-9 (1130-115-93-28)
chicken sandwich 120-26-0-2
cheese 80-7-0-8
bread 70-10-18-1 (1400-158-111-39)
cinnamon 20-0-5-0 (1420-158-116-39)
milk 80-8-12-0
turkey bacon (2) 70-4-0-5
eggs (2) 140-12-0-9
wheat bread 80-3-15-1
protein shake 350-36-46-0
milk 80-8-12-0 (2220-229-201-54)
2206 Total Calories
41% Protein
37% Carbs
22% Fat
CARB LOAD
Target:
400 grams of Carb
100 grams of Protien
35 grams of Fat
THURSDAY - cal - pro - carb - fat (total)
waters (8oz) IIIII II
everything bagel 300-10-59-3
cream cheese 70-3-1-6
fruit cup 5oz. 70-1-19-0
pretzels (2) 220-5-46-2 (660-19-125-11)
banana 100-0-27-1 (760-20-152-11)
clif bar 250-10-43-6 (1010-30-195-17)
veg soup 110-3-22-1 (1120-33-217-18)
sweet potato 6oz. 160-4-37-0
chicken breast 6oz 200-40-0-2 (1480-77-254-20)
banana 100-0-27-1 (1580-77-281-21)
apple 80-0-20-0 (1660-77-301-21)
wheat bun 120-6-23-2 (1780-83-324-23)
dark chocolate(3) 100-1-15-7 (1880-84-339-30)
blueberry shake 230-13-44-0 (2210-97-383-30)
bowl of cheerios 150-6-28-1 (2360-103-411-31)
2335 Total Calories
17% Protein - 412
71% Carbs - 1644
12% Fat - 279
FRIDAY - cal - pro - carb - fat (total)
cheerios 330-9-66-5
pretzels (2) 220-5-46-2
banana 100-0-27-1
clif bar 250-10-43-6 (900-24-182-14)
chicken 120-26-0-2
cheese 80-7-0-8
bread 180-10-34-2 (1180-67-216-30)
banana 100-0-27-1 (1280-67-243-31)
orange 90-2-22-0 (1370-69-265-31)
sweet potato 6oz. 160-4-37-0
chicken breast 6oz 200-40-0-2
chocolate(3 blocks) 100-1-15-7 (2060-114-317-38)
blueberry shake 230-13-44-0 (2290-127-361-38)
2294 Total Calories
22% Protein - 508
63% Carbs - 1444
15% Fat - 342
SATURDAY - cal - pro - carb - fat (total)
banana 100-0-27-1
bagel 260-8-51-3
clif bar 250-10-43-6
LaRosa's spaghatti 640-20-113-12
sweet potato 6oz. 160-4-37-0
brown rice (2 cups) 300-8-66-2
dark chocolate(3) 100-1-15-7
pretzels 110-3-23-1
bagel 250-8-49-2
2250 Total Calories
11% Protein - 248
75% Carbs - 1696
14% Fat - 306
SUNDAY - RACE DAY
banana 100-0-27-1
bagel 250-8-49-2