Another Sample 4k Menu

[F.I.S.T.]

Another Sample 4k Menu


Here's another great almost 4k calorie diet thats great for off season dieting...........


Meal 1 about 11am -
7 eggs(4 whole) w/fat-free shredded cheese
3 shedded Wheat Biscuts
2 Whole wheat toast w/ Peanut butter
1 Orange

Meal 2 (2H later)
Shake w/ 40g Dextrose

Meal 3- 30min later
10oz Tuna
14 oz Sweet Pot.
Rice cake with high protein peanut butter

Meal 4(2H later)
12oz Turkey
16oz Brown Rice
Protein Shake

Meal 5(2H later)
12oz Chicken
12oz Brown Rice
100g Yoguart

Meal 6(2 H later)
12oz Chicken
80z Brown Rice
Steamed veggies

That is "typical day"

Totals:
410g protien
431g carbs
63g fat
Totals cals: 3951


Now as always,this diet can be adjusted up or down to better suit your own personal needs.This is only a guideline to start from.