+ 6 Food Breakdown
This is a list that I use when creating my weekly meals and maybe it can help someone else...GROW WELL:
Proteins:
1 Egg White: (17 Calories)
Protein: 4gm Fat: 0mg Carb: 0.2gm Sodium: 55mg
½ Chicken Breast: (130 Calories)
Protein: 27.25gm Fat: 1.5gm Carb: 0 Sodium: 77mg
1oz 95/5 Ground Beef: (38 Calories)
Protein: 6gm Fat: 1.4gm Carb: 0 Sodium: 18mg
1oz Top Loin Pork Chop: (33)
Protein: 6.5 Fat: .65gm Carb: 0 Sodium: 52mg
4oz Ground Buffalo: (190)
Protein: 23 Fat: 11 Carb: 0 Sodium: 60
3oz Turkey Breast: (88)
Protein: 14.52 Fat: 1.41 Carb: 3.58 Sodium: 863
1oz or 23 Almonds: (164)
Protein: 6 Fat: 14 Carb: 5.6 Sodium: 0
6oz Non Fat Greek Yogurt: (90)
Protein: 9 Fat: 0 Carb: 15 Sodium: 158
Protein Powders +:
Dymatize Fusion7: (190)
Protein: 23 Fat: 6 Carb: 11 Sodium: 180
Dymatize Casein: (120)
Protein: 24 Fat: 1.5 Carb: 4 Sodium: 210
Dymatize ISO 100: (106)
Protein: 24 Fat: 0 Carb: 1 Sodium: 50
ON Whey Protein: (120)
Protein: 24 Fat: 1 Carb: 3 Sodium: 130
Karbolyn: (200)
Protein: 0 Fat: 0 Carb: 50 Sodium: 0
Amino/RecoverPro: (0)
Protein: 0 Fat: 0 Carb: 0 Sodium: 0
Leucine: 4000mg Isoleucine: 1000mg Valine: 1000mg
Carbohydrates:
1 cup Long Grain Brown Rice: (216)
Protein: 5 Fat: 1.75 Carb: 44.7gm Sodium: 10mg
¼ cup Dry Quinoa: (155)
Protein: 6 Fat: 2.5 Carb: 29 Sodium: 0
2 tbsp Roasted Garlic Hummus: (60)
Protein: 2 Fat: 4 Carb: 5 Sodium: 170
1 Avocado: (322)
Protein: 4 Fat: 29.5 Carb: 17.15 Sodium: 14
5 inch Sweet Potato: (115)
Protein: 2 Fat: .2 Carb: 26.7 Sodium: 41
1 cup Broccoli Floweret: (34)
Protein: 2.3 Fat: .4 Carb: 6.9 Sodium: 270
1cup cubeb Butternut Squash: (63)
Protein: 1.4 Fat: .14 Carb: 16.37 Sodium: 6
1 cup sliced Yellow Summer Squash: (18)
Protein: 1.37 Fat: .2 Carb: 3.7 Sodium: 2
1 cup chopped Zucchini: (20)
Protein: 1.5 Fat: .22 Carb: 4.15 Sodium: 12
1 cup pieced Mushroom: (15)
Protein: 2.16 Fat: .24 Carb: 2.3 Sodium: 4
1 cup Asparagus: (27)
Protein: 2.95 Fat: .16 Carb: 5.2 Sodium: 3
1 cup Baby Spinach: (7)
Protein: .86 Fat: .12 Carb: 1.09 Sodium: 24
1cup Canned Spinach: (49)
Protein: 6 Fat: 1.07 Carb: 7.28 Sodium: 58
½ cup Black Bean: (105)
Protein: 7 Fat: .5 Carb: 23 Sodium: 240
½ cup Black Eye Peas: (120)
Protein: 8 Fat: .5 Carb: 22 Sodium: 20
1 cup Kidney Bean: (210)
Protein: 13.36 Fat: 1.54 Carb: 37.12 Sodium: 758
1 cup Pinto Bean: (206)
Protein: 11.7 Fat: 1.9 Carb: 36.6 Sodium: 705
¼ cup Steel Cut Oats: (150)
Protein: 5 Fat: 2.5 Carb: 27 Sodium: 0
½ cup Dry Quick Oats: (150)
Protein: 5 Fat: 3 Carb: 27 Sodium: 0
Fruit:
1 cup Pumpkin: (83)
Protein: 2.7 Fat: .69 Carb: 19.82 Sodium: 12
1 Red Delicious Apple: (72)
Protein: .36 Fat: .23 Carb: 19.06 Sodium: 1
1 Banana: (105)
Protein: 1.29 Fat: .39 Carb: 26.95 Sodium: 1
1 cup halved Strawberry: (49)
Protein: 1.02 Fat: .46 Carb: 11.67 Sodium: 2
½ cup Red Grapes: (60)
Protein: 1 Fat: 0 Carb: 14 Sodium: 0
1 Orange: (62)
Protein: .23 Fat: .16 Carb: 15.39 Sodium: 0
1 cup diced Pineapple: (74)
Protein: .84 Fat: .19 Carb: 19.58 Sodium: 2
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I ordered some Karbolyn .. ( on the suggestions in here..)..
anyone want to comment on the product ?
(never used a carbo powder before).
I have used it both pre and post workout. In my opinion it is a good product and can be fit into whatever workout goal you may have.
thanks. !..been reading up on this and the Gaspari product.( glycofuse )...
I guess I'll add this tidbit also:
How do you know how to calculate the caloric value:
Protein: 1 gram = 4 Calories
Fat: 1 gram = 9 Calories
Carb: 1 gram = 4 Calories
Karbolyn is the shit!
I added this to my favorites and bookmarked it.Lol +x2
I have become a Karbolyn slut.
Glad it helped you and thanks for the plus up!
Great post very helpful for those trying to figure out the macros of their!!! Are the values for the meat the values after they are cooked or their raw values?
Thanks Salt!
For the most part they are all values of the final cooked product.
Awesome Ass Post! +1 and it's a Favorite!
Thank you my Greek Princess: (no offense to your other half) LOL
I wish I knew the break down for those "Bubble Gum" flavored caps.
LOL.. he knows I'm a princess... and I wish you had seen me the first time I tasted the bubble gum.. I was afraid to say anything.. I thought I was crazy. I got with Banner and he laughed and wouldn't tell me if I right or losing my mind... he finally said.. it was the caps..
LMAO. It would have jacked me up a little too!
Good Post brother. +1
Thanks Nutz!
Hopefully it will help others to grow and return some knowledge back to other fellow EROIDERS!
Just a running word doc that I have for the foods that I eat. Would look better if the copy and paste was exactly the same as the doc, but the information is still there.
Enjoy,
Meister