Official site of Chad ‘CJ’ Havunen

Meal Chart

Below is a sample of how to fill out my meal plan

Meal # Foods, Serving Sizes Protein Carbs Fats Calories
Meal 1 Break-fast 9 egg whites, 1 whole egg 33 1 7 235
         
1 cup oatmeal flavored with splenda 6 54 4 256
½ cup strawberries 0 5 0 20
         
Meal 2 Snack 6 oz of grilled chicken 30 0 4 228
6 oz baked potato 5 32 0 152
         
         
         
Meal 3 Lunch 6 oz of grilled chicken 30 0 4 228
8 oz sweet potato 2 30 0 120
         
         
         
Meal 4 Snack 7 oz of grilled chicken 35 0 4 240
         
         
         
         
Meal 5 Dinner 7 oz of grilled chicken 35 0 4 240
         
         
         
         
Meal 6 Snack 7 oz of grilled chicken 35 0 4 240
2 cup Broc 12 18 0 128
         
         
         
Meal 7 Mid-Night Snack Protein shake 2 servings 44 2 2 220
5 grams L-glutamine 10 0 0 0
5 grams BCAA 4 0 0 0
         
         
  Sub Total 281 142 33 2307
Pre- workout -Dynamite 0; 28 0 135
Post workout - Re-Load - Protein powder 0 50 0 250
L Glutamine, BCAA, Amino 20 0 0 0
Grand Total 301 220 33 2692