Race nutrition, hydration, sodium, fat loading, and carbohydrate loading diets          
 
Nutrition for 5 hour Ironman bike:  
3 full flasks of Hammer Gel in Arundel water bottle diluted with a bit of water mixed with sodium
 
Nutrition for 4 hour Ironman run:  
cup of Gatorade, cup of coke and cup of water every aid station
 
Hydration for 5 hour Ironman bike:  
1 water bottle every aid station. Ideally, 1 litre every 30 minutes
 
Sodium for 5 hour Ironman bike:  
1 gram per hour if hot.  
 1 full sleeve of Nuun active hydration tablets disolved into water bottle or eaten +
2500 mg of sodium pills disolved into Hammer Gel bottle = 12 Endurolytes + 2 Lava salt tabs
 
Fat loading diet for 7 days leading up to race:  
This ratio depending on daily calorie requirements:
1.8 grams fat / lb    
1.1 grams carbs / lb  
100 grams of protein  
 
Carb load for 2 days:  
700 to 800 grams of carbs per day = 2800 cals  
 
                 
Fat Loading Diet for Ironman Arizona 2006      
 
Fat load calorie counter   Bike: 1 calorie= same as Kj
Maintenance Calories: 2000   120 w reg 373 373
  200 w
            swim 600 cals/hr
Date 3/31/2006  
 
total  
workouts: time (minutes) calories maint calories
1 run 45 667    
2  
3 Targets:    
4         284 100 173
total 667 2667 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
3 eggs 7 6.3 0.4 21 18.9 1.2
1 tsp olive oil 4.5   4.5 0 0
1 tbsp peanut butter 8.3 4 3 8.3 4 3
1.25 smokies 24 13 8 30 16.25 10
2 tbsp guak 5 1 4 10 2 8
3 slices cheese 9.3 7 0.4 27.9 21 1.2
1 bar mojo bar 9 10 21 9 10 21
2 big wings kfc 9 11 5 18 22 10
3 hot wings kfc 5 4.4 4.1 15 13.2 12.3  
1.00 medium kfc gravey 2.5 1.4 2 2.5 1.4 2
2 glass red wine (85 cals) 0.2 3.3 0 0.4 6.6
0.33 full bag planters cashews 114 48 72 37.62 15.84 23.76
  0 0 0
  0 0 0
  0 0 0  
  0 0 0
 
 
  Fat Protein Carbs
grams 183.82 124.99 99.06
calories 1654.38 499.96 396.24  
% of maint 65% 125% 57%
 
  Total Cals: 2550.58
  Diff: 116.42
            % of maint 96%  
   
Date 4/1/2006  
 
total  
workouts: time (minutes) calories maint calories
1 bike 1 469  
2 swim 0.5 250  
3 Targets:    
4         284 100 173
total 719 2719 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 tbsp peanut butter 9 3 3 9 3 3
3 eggs 7 6.3 0.4 21 18.9 1.2  
1 tsp olive oil 4.5   4.5 0 0
2 tbsp ranch dressing 4.5 0.2 1 9 0.4 2
1 avocado 27.6 1.5 1.5 27.6 1.5 1.5
1 tbsp peanut butter 9 3 3 9 3 3
1 grande Starbucks Late 14 14 21 14 14 21
2 whole hard boiled eggs 5.3 6.3 0.6 10.6 12.6 1.2
2 hamburgers 10 22 0 20 44 0
3 tbsp guak 5 1 4 15 3 12  
6 slices cheese 9 7 0.4 54 42 2.4
1 salad 0.5 3 8 0.5 3 8
2 tbsp salad dressing 4.5 0.2 1 9 0.4 2
0.33 full bag planters cashews 114 48 72 37.62 15.84 23.76
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 240.82 161.64 81.06  
calories 2167.38 646.56 324.24
% of maint 85% 162% 47%
 
  Total Cals: 3138.18
  Diff: -419.18
            % of maint 115%  
 
Date 4/2/2006  
 
total  
workouts: time (minutes) calories maint calories
1 bike 1 1121  
2 run 0.6 600  
3 Targets:    
4         284 100 173
total 1721 3721 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
2 tsps olive oil 4.5   9 0 0
4 tbsp peanut butter 9 3 3 36 12 12
2 slices bread 0.5 3.5 14 1 7 28
1 avocado 27.6 1.5 1.5 27.6 1.5 1.5
1 2 tsps canola oil 9 0 0 9 0 0
1 2 tbsp guakamoli 5 1 4 5 1 4
2 tbsp ranch dressing 4.5 0.2 1 9 0.4 2
1 50 nuts almonds 28 10 9 28 10 9
2 slices pizza 25 6 25 50 12 50
1 cheese cheese on piz 22 12 0 22 12 0
0.33 full bag planters cashews 114 48 72 37.62 15.84 23.76
0.20 Full jar Planters honey roasted 145 64 70 29 12.8 14
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 263.22 84.54 144.26
calories 2368.98 338.16 577.04
% of maint 93% 85% 83%
 
  Total Cals: 3284.18
  Diff: 436.82
            % of maint 88%  
 
Date 4/3/2006  
 
total  
workouts: time (minutes) calories maint calories
1 bike 1 300  
2 swim 1.25 500  
3 Targets:    
4         284 100 173
total 800 2800 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 tbsp peanut butter 9 3 3 9 3 3
3 eggs 7 6.3 0.4 21 18.9 1.2
0.5 2 tsp olive oil 4.5   2.25 0 0
0.5 tsp sugar (coffee) 4.2 0 0 2.1
1 pecan cinnamon 56 0 56 56 0 56
0.25 50 nuts almonds 28 10 9 7 2.5 2.25
0.5 50 nuts almonds 28 10 9 14 5 4.5
4 tbsp artichoke stuff 6 1 2 24 4 8
1 2 tsps olive oil 4.5   4.5 0 0
0.20 Full jar Planters honey roasted 145 64 70 29 12.8 14
1 tbsp peanut butter 9 3 3 9 3 3
2 smokies 24 13 8 48 26 16
5 cubic inch cheese 5.6 4.2 0.2 28 21 1
0.20 Full jar Planters honey roasted 145 64 70 29 12.8 14
2 tbsp ranch dressing 4.5 0.2 1 9 0.4 2
0.25 avocado 27.6 1.5 1.5 6.9 0.375 0.375
 
 
  Fat Protein Carbs
grams 296.65 109.775 127.425
calories 2669.85 439.1 509.7
% of maint 104% 110% 74%
 
  Total Cals: 3618.65
  Diff: -818.65
            % of maint 129%  
 
Date 4/4/2006  
 
total  
workouts: time (minutes) calories maint calories
1 bike 1 0  
2 run 400  
3 Targets:    
4         284 100 173
total 400 2400 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 2 tsps olive oil 4.5   4.5 0 0
5 tbsp artichoke stuff 6 1 2 30 5 10
1 tbsp peanut butter 9 3 3 9 3 3
2.25 tbsp  cream 5 0.3   11.25 0.675 0
1 50 nuts almonds 28 10 9 28 10 9
1 2 tsps olive oil 4.5   4.5 0 0
1 avocado 27.6 1.5 1.5 27.6 1.5 1.5
2 tbsp ranch dressing 4.5 0.2 1 9 0.4 2
1 weiner 14 8 1 14 8 1
1 rack bbq ribs 95 75 30 95 75 30
1 tbsp sour cream 5 1 2 5 1 2
1 tbsp ranch dressing 4.5 1 2 4.5 1 2
0.30 Full jar Planters honey roasted 145 64 70 43.5 19.2 21
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 285.85 124.775 81.5
calories 2572.65 499.1 326
% of maint 101% 125% 47%
 
  Total Cals: 3397.75
  Diff: -997.75
            % of maint 142%  
 
Date 4/5/2006  
 
total  
workouts: time (minutes) calories maint calories
1 bike 60 422  
2 swim 30 200  
3 Targets:    
4         284 100 173
total 622 2622 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 2 tsps olive oil 4.5   4.5 0 0
4 tbsp peanut butter 9 3 3 36 12 12
2 slices bread 0.5 3.5 14 1 7 28
3 tbsp peanut butter 9 3 3 27 9 9
0.3 50 nuts almonds 28 10 9 8.4 3 2.7
1 bar mojo bar 9 9 21 9 9 21
1 tbsp peanut butter 6 3 5 6 3 5
1 grande Starbucks Late / whip cream 20 14 21 20 14 21
1 stick peperoni & cheese 27 18 1 27 18 1
2.6 250 ml tomato basil soup 27 3 18 70.2 7.8 46.8
0.5 2 tbsp sour cream 4.5 1 2 2.25 0.5 1
1.3 30 g havari cheese 11 6 0 14.3 7.8 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 225.65 91.1 147.5
calories 2030.85 364.4 590
% of maint 79% 91% 85%
 
  Total Cals: 2985.25
  Diff: -363.25
            % of maint 114%  
 
Date 4/6/2006  
 
total  
workouts: time (minutes) calories maint calories
1  
2  
3 Targets:    
4         284 100 173
total 0 2000 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 avocado 27.6 1.5 1.5 27.6 1.5 1.5
2 tbsp ranch dressing 4.5 0.2 1 9 0.4 2
1 tbsp peanut butter 9 3 3 9 3 3
  0 0 0
2 weiners  euro weiners 11 8 1 22 16 2
2 sticks peperoni & cheese 27 18 1 54 36 2
1 bar mojo bar 9 9 21 9 9 21
For dinner eat about 679 calories - most fat, some carbs, no protein   0 0 0
0.5 cup planters bbq peanuts 24 12 12 12 6 6
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
  Fat Protein Carbs
grams 142.6 71.9 37.5
calories 1283.4 287.6 150
% of maint 50% 72% 22%
 
  Total Cals: 1721
  Diff: 279
            % of maint 86%  
 
Text Box: Then 2 days of Carb load: 
700 to 800 grams of carbs = 2800 cals
 
 
 
 
     
                 
Fat Loading Diet for 24 hour record attempt 2006    
 
Fat load calorie counter   Bike: 1 calorie= same as Kj
Maintenance Calories: 2400   120 w reg 373 373
  200 w
            swim 600 cals/hr
Date 7/10/2006  
weight (morning after bm) 156.5  
total  
workouts: time (minutes) calories maint calories
1 bike 60 500  
2  
3 Targets:    
4         284 100 173
total 500 2500 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 tbsp peanut butter 8.3 4 3 8.3 4 3
2 cubes motz cheese 5 9 1 10 18 2
1 1/4 cup cashews 19 8 12 19 8 12
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
1 2 tsp canola oil 9 0 0 9 0 0
1 tbsp mayo 11 0 0 11 0 0
1 2 tsp canola oil 9 0 0 9 0 0
1 bowl salad 2 4 9 2 4 9
1 2 tbsp crab dip 12 2 1 12 2 1
1.15 1 smokie 24 13 8 27.6 14.95 9.2
2.5 cubes chedar cheese 11 7 0 27.5 17.5 0
1 1/2 cup peanuts 19 8 12 19 8 12
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 182 77.95 49.7
calories 1638 311.8 198.8
% of maint 64% 78% 29%
 
  Total Cals: 2148.6
  Diff: 351.4
            % of maint 86%  
Date 7/11/2006  
weight (morning after bm) 155.5  
total  
workouts: time (minutes) calories maint calories
1 bike 60 200  
2  
3 Targets:    
4         284 100 173
total 200 2200 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
2.5 cubes chedar cheese 11 7 0 27.5 17.5 0
1 2 slices bread 1 7 28 1 7 28
3 tbsp peanut butter 8.3 4 3 24.9 12 9
1 2 tsp canola oil 9 0 0 9 0 0
1 grande Starbucks Late / whip cream 20 14 21 20 14 21
1 1/4 cup cashews 19 8 12 19 8 12
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
0.5 2 tbsp crab dip 12 2 1 6 1 0.5
2.6 250 ml tomato soup 27 3 18 70.2 7.8 46.8
0.5 1/4 cup cashews 19 8 12 9.5 4 6
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 214.7 72.8 124.8
calories 1932.3 291.2 499.2
% of maint 76% 73% 72%
 
  Total Cals: 2722.7
  Diff: -522.7
            % of maint 124%  
Date 7/12/2006  
weight (morning after bm) 154  
total  
workouts: time (minutes) calories maint calories
1 bike 120 1000  
2  
3 Targets:    
4         284 100 173
total 1000 3000 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
0.5 2 slices bread 1 7 28 0.5 3.5 14
3 tbsp peanut butter 8.3 4 3 24.9 12 9
1 2 tsp canola oil 9 0 0 9 0 0
1 weiner euro weiner 14 8 1 14 8 1
0.5 2 tbsp guak 4.5 1 3 2.25 0.5 1.5
1 1/4 cup cashews 19 8 12 19 8 12
1 2 racks Montans ribs 80 58 0 80 58 0
2 1/4 cup cashews 19 8 12 38 16 24
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 187.65 106 61.5
calories 1688.85 424 246
% of maint 66% 106% 36%
 
  Total Cals: 2358.85
  Diff: 641.15
            % of maint 79%  
Date 7/13/2006  
weight (morning after bm) 155  
total  
workouts: time (minutes) calories maint calories
1 bike 80 700  
2  
3 Targets:    
4         284 100 173
total 700 2700 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
0.5 2 slices bread 1 7 28 0.5 3.5 14
3 tbsp peanut butter 8.3 4 3 24.9 12 9
1 2 tsp canola oil 9 0 0 9 0 0
1 1/4 cup cashews 19 8 12 19 8 12
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
1.5 2 tbsp crab dip 12 2 1 18 3 1.5
1 2 tsp canola oil 9 0 0 9 0 0
2 1 smokie 24 13 8 48 26 16
2.5 cubes chedar cheese 11 7 0 27.5 17.5 0
1 1/2 cup peanuts 19 8 12 19 8 12
1.5 2 tbsp guak 4.5 1 3 6.75 1.5 4.5
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 209.25 81 70.5
calories 1883.25 324 282
% of maint 74% 81% 41%
 
  Total Cals: 2489.25
  Diff: 210.75
            % of maint 92%  
Date 7/14/2006  
weight (morning after bm) 154  
total  
workouts: time (minutes) calories maint calories
1 bike 80 0  
2  
3 Targets:    
4         284 100 173
total 0 2000 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 2 slices bread 1 7 28 1 7 28
3 tbsp peanut butter 8.3 4 3 24.9 12 9
2 2 tsp canola oil 9 0 0 18 0 0
1 nachos ? 30 16 30 30 16 30
1 1/4 cup cashews 19 8 12 19 8 12
2 1 smokie 24 13 8 48 26 16
2 cubes chedar cheese 11 7 0 22 14 0
1.5 2 tbsp crab dip 12 2 1 18 3 1.5
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 180.9 86 96.5
calories 1628.1 344 386
% of maint 64% 86% 56%
 
  Total Cals: 2358.1
  Diff: -358.1
            % of maint 118%  
Date 7/15/2006  
weight (morning after bm) 154  
total  
workouts: time (minutes) calories maint calories
1 bike 80 0  
2  
3 Targets:    
4         284 100 173
total 0 2000 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
0.5 2 slices bread 1 7 28 0.5 3.5 14
2 tbsp peanut butter 8.3 4 3 16.6 8 6
1 2 tsp canola oil 9 0 0 9 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 26.1 11.5 20
calories 234.9 46 80
% of maint 9% 12% 12%
 
  Total Cals: 360.9
  Diff: 1639.1
            % of maint 18%  
 
     
                 
Fat Loading Diet for Kona 2006      
 
Fat load calorie counter   Bike: 1 calorie= same as Kj
Maintenance Calories: 2100   120 w reg 373 373
  200 w
            swim 600 cals/hr
Date 10/10/2006  
weight 150  
total  
workouts: time (minutes) calories maint calories
1 bike 90 700  
2 swim 30 400  
3 Targets:    
4         284 100 173
total 1100 3100 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 2 tsp canola oil 9 0 0 9 0 0
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
1 1/3 cup maca nuts 38 7 4 38 7 4
1 1/3 cup peanuts 24 15 8 24 15 8
1 1 smokie 24 13 8 24 13 8
1 tbsp olive oil 14 0 0 14 0 0
2 tbsp mustard 1 0.4 1 2 0.8 2
1 1.24" block havarti 11 7 0 11 7 0
2 blocks cheese 5 3 1 10 6 2
2 1/2 cup peanuts 19 8 12 38 16 24
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 197.6 66.3 49.5
calories 1778.4 265.2 198
% of maint 70% 66% 29%
 
  Total Cals: 2241.6
  Diff: 858.4
            % of maint 72%  
Date 10/11/2006  
weight 150  
total  
workouts: time (minutes) calories maint calories
1 bike 60 500  
2 swim 15 200  
3 Targets:    
4         284 100 173
total 700 2700 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
1 tbsp olive oil 14 0 0 14 0 0
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
1 1/3 cup maca nuts 38 7 4 38 7 4
0.5 2 slices bread 1 7 28 0.5 3.5 14
2 tbsp peanut butter 9 3 3 18 6 6
1 tbsp olive oil 14 0 0 14 0 0
2 1.24" block havarti 11 7 0 22 14 0
1 1 smokie 24 13 8 24 13 8
1 1 salad w nuts   0 0 0
1 2 tbsp ceasar dressing 18 1 1 18 1 1
2 50 grams almonds 28 10 9 56 20 18
2 glasses wine 2 0 0 4
1 1/3 cup peanuts 24 15 8 24 15 8
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 256.1 81 64.5
calories 2304.9 324 258
% of maint 90% 81% 37%
 
  Total Cals: 2886.9
  Diff: -186.9
            % of maint 107%  
Date 10/12/2006  
weight 150  
total  
workouts: time (minutes) calories maint calories
1 bike 180 1500  
2 swim  
3 Targets:    
4         284 100 173
total 1500 3500 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
  0 0 0
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
2 tbsp olive oil 14 0 0 28 0 0
1 2 slices bread 1 7 28 1 7 28
2 tbsp peanut butter 9 3 3 18 6 6
1 whole bagel 2.1 13 70 2.1 13 70
1.5 tbsp cream cheese 3.5 1 1 5.25 1.5 1.5
1 1 cheese bun 5 7 28 5 7 28
1.5 1 salmon 5.9 24.9 0 8.85 37.35 0
2 2 tbsp ceasar dressing 18 1 1 36 2 2
1 50 grams almonds 28 10 9 28 10 9
1 1/3 cup peanuts 24 15 8 24 15 8
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 183.8 100.35 154
calories 1654.2 401.4 616
% of maint 65% 100% 89%
 
  Total Cals: 2671.6
  Diff: 828.4
            % of maint 76%  
Date 10/13/2006  
weight 148  
total  
workouts: time (minutes) calories maint calories
1 bike 60 500  
2 swim 45 500  
3 Targets:    
4         284 100 173
total 1000 3000 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
  0 0 0
1 tbsp olive oil 14 0 0 14 0 0
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
1 1/3 cup maca nuts 38 7 4 38 7 4
0.5 2 slices bread 1 7 28 0.5 3.5 14
2 tbsp peanut butter 9 3 3 18 6 6
1 tbsp olive oil 14 0 0 14 0 0
1 tbsp olive oil 14 0 0 14 0 0
1 meal chicken casa 70 77 40 70 77 40
1 salad ceasar salad 21 20 12 21 20 12
1 cup hamburger 10 22 0 10 22 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 227.1 137 77.5
calories 2043.9 548 310
% of maint 80% 137% 45%
 
  Total Cals: 2901.9
  Diff: 98.1
            % of maint 97%  
Date 10/14/2006  
weight 148  
total  
workouts: time (minutes) calories maint calories
1 bike  
2 swim  
3 Targets:    
4         284 100 173
total 0 2000 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
  0 0 0
1 tbsp olive oil 14 0 0 14 0 0
1 1 whole avocado 27.6 1.5 1.5 27.6 1.5 1.5
1 1/3 cup maca nuts 38 7 4 38 7 4
0.5 2 slices bread 1 7 28 0.5 3.5 14
2 tbsp peanut butter 9 3 3 18 6 6
1 tbsp olive oil 14 0 0 14 0 0
1 rack rack of ribs 90 70 0 90 70 0
1 50 grams almonds 27 10 9 27 10 9
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 229.1 98 34.5
calories 2061.9 392 138
% of maint 81% 98% 20%
 
  Total Cals: 2591.9
  Diff: -591.9
            % of maint 130%  
Date 10/15/2006  
weight 148  
total  
workouts: time (minutes) calories maint calories
1 bike 60 500  
2 swim 45 500  
3 Targets:    
4         284 100 173
total 1000 3000 fat protein carbs
 
grams   total grams
qty unit item fat protein carbs fat protein carbs
 
  0 0 0
  0 0 0
  0 0 0
  0 0 0
0.5 2 slices bread 1 7 28 0.5 3.5 14
2 tbsp peanut butter 9 3 3 18 6 6
1 tbsp olive oil 14 0 0 14 0 0
3 tbsp cream   0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
  0 0 0
 
 
  Fat Protein Carbs
grams 32.5 9.5 20
calories 292.5 38 80
% of maint 11% 10% 12%
 
  Total Cals: 410.5
  Diff: 2589.5
            % of maint 14%