meal1- 1.5c oats, 10 egg whites
meal2- 8oz lean meat, 2oz almonds
meal3- same as 2
meal4(pwo)- 2 scoop whey , 80g dextrose
meal5- 3/4c brownrice ,8 oz lean meat
meal6- steak and broccoli
meal7- 1/2c brown rice, 8oz lean meat
meal8- same as 2
meal9- 2 scoop casein , 2oz almonds
meal10 (if i wake up)- 2 scoop whey, 1tbsp flax
im 180-185 6-7%bf 5'6