ATM I'm 205 lbs, 12% bf
Breakfast
3 whole eggs
1 1/2 cups of oat meal mixed with a 50 gram protein shake (optimum whey)
1 banana
Lunch
8-12 oz chicken breast (depending on the size)
2 cups whole wheat pasta
Pre workout
50 gram whey shake
4 slices rye toast with 2 Tbsp. grape jam
Post workout
75 grams of carbs from ultra fuel mixed with 50 grams whey
Dinner
1 chicken breast (8-12 oz.)
1 sweet potato or cup of brown rice
1 cup peas, corn and carrots
Water intake is over a gallon a day