i found this online but changed some things. my stats are:
age:21
6ft.
210lbs
12-15%bf
i screwed my diet up over the holidays so i want something new that will get me going again.
1: 5 egg whites, 1 scoop whey, 1 cup oatmeal, 1 banana, multi vitamin, 5 grams glutamine.
2: 2 cans of tuna, 1 cup white or brown rice, 8 oz milk, 5 grams glutamine.
3: chicken, large bowl of pasta
4: chicken, 1 cup of cooked vegetables (minimal carbs before you train ) 5 grams glutamine
5: train
6: Protein shake, 10 grams glutamine, vit C & E.
7: 2 cans tuna, 2 large baked potatoes, 1/4 cup white or brown rice.
8: Protein shake, 1 banana, 5 grams glutamine.