Diet Sample

Here is a sample of my diet when I am trying to gain weight:

		Fat	Protein	Carbs	Calories	Fiber
Entrée#1	3 Large Eggs cooked in 1t bsp canola/olive oil 3pcs. 100% whole wheat bread.	32 grams	27 grams	33 gram	620	4 gram
Entree#2 shake	1 cup blended quick oats 16oz Nonfat Milk 1 scoop Whey protein	6 grams	50 grams	86.5 grams	570	7 grams
Post- workout	2 scoops  whey protein powder 50g Dextrose/Corn Sugar 1 banana 16oz Nonfat Milk	2 grams	65 grams	110 grams	780	3 grams
Entree#3	200g Chicken Breast 1 cup brown/white rice	5 grams	50grams	61grams	440	3grams
Entree #4	1x 85% lean Burger patty 1 Slice Cheese 1 100% whole wheat bun 1-2 servings of vegetable 200g sweet potato/potato	26 grams	38 grams	69g grams	700	14grams
Entrée#5	2 Scoops Protein Powder 1 tbsp Peanut Butter 16oz Nonfat Milk	9 grams	69.5 grams	35.5 grams	510	1 gram
Total		79.5g	292g	395g	3590	35g
Optional meal	100grams Bottom/top  Round Roast beef 1 cup brown rice	7.6 grams	32 grams	46 grams	390	3 grams
Optional meal	1 Salmon(110g) 2/3 cup mixed vegetables	8 grams	29 grams	15g	253	3 grams

Here is a sample of my diet when I am trying to cut/lose body fat:
I do these for 6 days straight and do a carb load. For information on carb-load pls refer to my Diet Types

		l Fat	Protein	Carbs	Calories	Fiber
Entrée#1	3 Large Eggs 1 burger 3 slices bacon 2 fish oil capsules	45g	41  grams	0	620	0
Entree#2	60g Whey isolate/casein	4g	48 grams	4g	240	0
Entree#3	150g chicken breast Salad 1tbsp balsamic dressing with EVOO	16g	30 grams	7g	350	3g
Post- workout	60g whey 10g Dextrose	4g	48 grams	10g	300	0
Entrée#4	Fatty fish/Burger 1 Large Egg	23g	25 grams	0	340	0
Snacks	23pcs  almonds	14g	6 grams	6g	175	3g
Total		106g	198g	17g	2025	6g