This was given to me by one the trainers at my gym. I have been on this diet for about 10 months now. I have been very consistent with it. I started out weight wise at 166lbs at 5 10'. Now I'm 189lbs. I haven't gained any size or weight in about 4 months though. If anyone could help me out it would be awesome.
Meal 1: 3 packs instant oatmeal. 2 scoops whey protein(optimum). 20oz water
Meal 2: 2 scoops whey protein(optimum). 20oz water
Meal 3: 2 Grilled Chicken Breasts, 1 cup brown rice.
Workout
Meal 4:(PWO) 40g dextrose/40g optimum whey. 20oz water
Meal 5: Lean Steak, Sweet Potato 20oz water
Meal 6: 1 scoop whey protein. 20oz water
Meal 7: I have been using 2 scoops micellan protein.(its a casein protein) 20oz water
I have about 140oz of water a day if not a little more. I'm looking to gain size.