The Size Surge Diet

    Calories        Protein      Fat        Carbs

MEAL 1
Milk(2%) 8oz. 140        10         5        13
Oatmeal 8 oz. 150        10         3        25
Egg Whites 20        6         -        -
(2 stirred into oatmeal   
Dates 1/4 cup 137         1         -        33
(about 5 whole dates)
TOTALS 447        22         8        71

MACRONUTRIENTS
PERCENTAGES            20%         16%         64%

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Calories        Protein     Fat         Carbs

MEAL 2

Power Shake
488        24         8        80

MACRONUTRIENTS
PERCENTAGES            20%         15%         65%

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MEAL 3

Calories        Protein     Fat         Carbs

Roasted Chicken
(6oz.) 232            40         8        -
Lima Beans
(6 oz.)    168             10         -        32
Rice
(1 cup)    124             4         -        27
Sherbert(3 scoops)
    270            3         2        60
TOTALS    794             57         10         119   

MACRONUTRIENTS
PERCENTAGES            29%         11%         60%

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MEAL 4

    Calories        Protein      Fat        Carbs

Cottage Cheese 6 oz.
    162             22         6        5
Pears canned in own juice
    120            -         -        30
TOTALS    282             22         6        35

MACRONUTRIENTS
PERCENTAGES            31%         19%         50%

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MEAL 5

    Calories        Protein      Fat        Carbs

Peanut butter sandwich whole wheat
    355             18         13        42
Milk 2% 8 oz.
    140             10         5        13
One Banana
    95            1         -        23
TOTALS 590            29         18        78

MACRONUTRIENTS
PERCENTAGES            20%         27%         53%

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MEAL 6

    Calories        Protein      Fat        Carbs

Tuna sandwich whole wheat tuna packed in water
    299             28         3        41
Apple    88             -         -        22
Peanuts handful
    110            5         8        2
TOTALS    497             33         11        65

MACRONUTRIENTS
PERCENTAGES            27%         20%         53%

___________________________________________________________________________

Calories        Protein     Fat         Carbs

MEAL 2

Power Shake
488        24         8        80

MACRONUTRIENTS
PERCENTAGES            20%         15%         65%

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Grand Totals        

Calories        Protein     Fat         Carbs

    3,586        211         69         527

MACRONUTRIENTS
PERCENTAGES        23%         17%         60%


For Nutrition and Supplements see Nutrition and Supplements

Copyrighted 1995 by IRONMAN Magazine All rights reserved.

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