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ROULA ALJERF
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MAY 28TH - JUNE 11TH (2 WEEKS)

Ends on Tue, Jun 11 2019
165 128 46
protein carbs fats
DESCRIPTION
Drink 6L of water/ day... view more
Measure everything when cooked. Except Oats (measure eveything to the gram)
Meal 1 Breakfast
Food Choices Cals Prot Carb Fat
OatMeal (Quaker), Dry 112.5 3.8 20.3 2.3
30 x g

Almonds 174 6.6 6 15

30 x g

Egg Whites, Solids 65 20 0 0

5x

Total: 351.5 30.4 26.3 17.3

3 Heat (10min before meal on a empty stomach)
2 caps Acid (10min before meal on a empty stomach)
1 cap Tonic (10min before meal on a empty stomach)
1 cap HMB (10min before meal on a empty stomach)
1 Glass of water with 1 tbsp ACV 1 with 1 scoop Greens (first thing in the morning)
2 caps Multivitamin (after meal)
2 caps omega 3 vitamin D (after meal)
Meal 2 Snack
Food Choices Cals Prot Carb Fat
Greek Yogurt, Kirkland Brand 92.5 15.9 6.6 0
150 x g

Strawberries 32 1 8 0
100 x g

Seeds, Flaxseed 53.4 1.8 2.9 4.2

10 x g

Total: 177.9 18.7 17.5 4.2

Meal 3 Lunch
Food Choices Cals Prot Carb Fat
Chicken Breast, Cooked 151 29 0 3
100 x g

Broccoli 50 5 10 0
150 x g

Sweet Potatoes, Cooked 115 2.5 25.8 0.1

125 x g

Total: 316 36.5 35.7 3.1

2 caps Acid (10 min before meal on a empty stomach)
1 cap Tonic (10 min before meal on a empty stomach)
2 caps Mimic (10 min before meal on a empty stomach)

Meal 4 Preworkout
Food Choices Cals Prot Carb Fat
Isolate Protein 60 15 0 0
0.5 x scoop

Almonds 116 4.4 4 10

20 x g

Total: 176 19.4 4 10

1 cap HMB
3 Heat (10min before workout)
Meal 5 Postworkout
Food Choices Cals Prot Carb Fat
Isolate Protein 120 30 0 0
1 x scoop

Rice Jasmine, Cooked 150 3.8 32.5 0

125 x g

Total: 270 33.8 32.5 0

1 cap HMB
2 scoops Glutamine (10g)
2 caps Magnesium

Meal 6 Supper
Food Choices Cals Prot Carb Fat
Squash, Summer, Zucchini, Includes Skin, Raw 34 2.4 6.2 0.6
200 x g

Avocado 104 1.3 5.9 9.8

65 x g

Fish, Cod, Pacific, Cooked, Dry Heat 105 23 0 0.8

100 x g

Total: 243 26.7 12.1 11.2

2 caps Acid (5min before meal on a empty stomach)
1 cap Tonic
2 caps Magnesium
1 cap Zinc

Grand Totals Cals Prot Carb Fat

Total: 1534.4 165.4 128.1 45.8

Nutrition

(in calories)
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