6:00 am

protein shake (whey)

8:00 am

4 eggs and a sweet yam, 1 glass of milk

1:00 pm

2 roast of rotisserie breast chicken, veggies, and 2 small glass of OJ.

6:00 pm

Small size cup of yogurt, aapple pie and a glass of milk

9:00 pm

t-bone steak, tomato/lettuce salad, and glass of water, plus multavitamin


**estimate calories from these meal is more than 2000 but less than 3000 calories***

suggestion is welcome.