Stats: 6'3 @ 242 16BF
Goal: Build muscle tissue
1st thing in the morning - 4oz whey protein
MEAL 1 30 minutes after - breakfast - 8 egg whites/4oz turkey/1/2 cup of oats
Double Oats
MEAL 2 - 8oz chicken/3 slices of pineapples (22g carbs)
Add 1-2C Oats/Brown Rice or 7oz Sweet Potatoes
MEAL 3 - 8oz chicken/1/2 cup oats with water
Double Oats Maybe add some Veggies/EFA (fish oil/flax)
MEAL 4 - (1.5hrs before workout) 1/2 cup oats with water/6oz chicken
Again, more Carbs Double Oats intake, or more.
Right before and through the workout - 1 stein of 36oz water mixed with 4oz whey (2scoops) and 1/4 cup of dextrose (25g carbs)
Not sure if you need that much protein during workout. May bog down system.
5 minutes after workout (36oz water) with 4oz whey/ 1/2 cup of dextrose
Look at this thread for better PWO info. http://forums.steroid.com/showthread...74#post4262674
MEAL 5 - 1 to 1.5 hours after PWO shake, 8 egg whites/4oz turkey/ 1/4 cup oats
I'd try to consume the meal a good 30-45 mins after your PWO nutrition if possible. Try 1C oats and some Veggies.
I also consume about 18 caps of amino acids daily and about 12 fish oil soft gels.
MEAL 6 - Repeat Meal 5.
Let me know what you guys think.