
Originally Posted by
ruwet
Breakfast: half cup of oats with skim milk, 2 pieces of whole grain bread with peanut butter
PROTEIN AT EVERY MEAL, go to a cup of oats and 6egg whites + 2 egg yolks, cut out bread and peanut butter
in between meal: Protein shake piece of fruit
cut out shake and add tuna and sweet potatos
Lunch: Usally chicken and turkey with rice or a whole grain sandwich
no sandwich, chicken or turkey and sweet potato or red potato, try to avoid rice but if you must have it make sure it's long grain brown rice
afternoon meal: again try have chicken or turkey or a protein shake depending on what I feel like.
no shake, whole food, and add a good carb source
post workout: protein shake
add a carb source, sweet potato is perfect
Dinner: Lean steak with vegetables and maybe a couple of baked potatoes
i like the lean steak and veges, cut out baked potatos and add red potato, but not alot, and your last meal add a casein source like cottage cheese for a slow trickle of protein throughout the night
snacks I mite have a couple of raw almonds thru out the day