meal 1 8-830 am half cup of cottage cheese with 4 whole eggs and half cup of oatmeal

meal 2 (post work out 1030am) isolate protein shake, banana

meal 3 @12 pm 6 ounce grilled chicken breast half a cup of quinoa and one cup of raw vegtables

meal 4@2-3) four onces of protein and two slices of whole wheat and grain bread

meal 5@530-6 protein bar

meal 6 @8-830 greek yogurt and a piece of fruit and 25 gram isolate protein shake.

meal 7@10-1030 ill have 6 ounces of protein and a cup of raw vegtables

meal 8 right before bed midnight) half a cup of cottage cheese with walnuts.

*water intake will be half to a full gallon a day*

proteins include chicken, tuna, ground turkey with salsa and salmon(no red meat)

vegtables include broccoli, asparagus, green beans, bell peppers, onions, snap peas zucchini, squash

fats include raw almonds, walnuts and cashews

carbs include brown rice, quinoa wheat bread and sweet potatoes out yams.


I'm open for suggestions thx and remember I'm a newbie to dieting I never had to accredited to my great genetics but if I want to step it up and get to that next level diet is a must because theres always room for improvement