Clean BigPro Diett (29.08.2011 - 24.11.11) (updated 31.10.2011)

Updated 31.10.2011

The tuna way:
405g proteins = 1620 calories = 48,1%
356g carbohydrates = 1424 calories = 42,3%
35,8g fat = 322,2 calories = 9,5%
Total = 3366 calories = 100%

The american stew way:
392g proteins = 1568 calories = 38%
449g carbohydrates = 1796 calories = 43,5%
85g fat = 765 calories = 18,5%
Total = 4129 calories = 100%

KL 07.00: 30g protein shake, 3dl water, 2g glutamin.
P:24 F:1 K:3

KL 08.00-10.00: 30g protein shake, 5dl skim milk, 70g Oatmeal, 1 multivitamin, 2 omega3.
P:73,6 F:7,1 K:69,7
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Either the tuna way:
KL 12.00: 50g rice, 340g (2can) tunafish + broccoli - Eating 70% of it now and 30% of it at 14:00.
+ 2dl orange juice and 2dl apel juice.
P:88,95 F:4,6 K:79,2

KL 13:00: 130g Gainer
P:26 F:9 K:85

KL 14.00: (90 min before)workout: 1x whole egg, 2x egg without plum, rest of tuna.
P:12,3 F:7,9 K:0,4


Or amerikan stew way:
KL 12.00: 600g American Stew with chicken ground + broccoli.
+ 2dl orange juice and 2dl apel juice.
P:44,4 F:30,6 K:106,6

KL 13:00: 130g Gainer
P:26 F:9 K:85

KL 14.00: 600g American Stew with chicken ground + broccoli.
P:44,4 F:30,6 K:66,6
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KL 15.00: (30 min before)workout: 60g protein shake, 1banana, 5g creatin, 5g glutamin, 2 bcaa tablets.
P:49,1 F:1,3 K:24,1

KL 17:00: (asap after)workout: 5g creatin, 60g protein shake, 30g carbs, 2 bcaa tablets.
P:48 F:1 K:33g

KL 19:00: Dinner: Random dinner with meat and potato / rice.
P:? F:? K:?

KL 21:00: Pre-bed snack: 30g Casein, 1banana.
P:27,3 F:0,4 K:21,4

KL 22:00: 3 ZMA, 3g glutamin