Age - 24
Height - 6'3
Weight - 190
BF% - 13-16
Goal - gaining muscle mass w/VERY little fat gain
AM CARDIO 30-45 mins - Before leaving home Mix of BCAA and GLUTAMINE w/water
Meal 1
8 Egg Whites 2 whole eggs - Cup of oats
Meal 2
Can of tuna - 2 slices of wheat bread
Meal 3
6oz 93% Lean ground Beef - Cup of brown rice - Cup of Broccoli
Pre W/o N.O Drink - 20g Whey - banana
Post W/o Creatine - 50g Whey - Cup of Oats
Meal 4
5oz turkey/chicken - Tablespoon Flaxseed oil/Fishoil
Meal 5
8oz Salmon - serving(28) of almonds
Protein 313g 41%
Carbs 221g 29%
Fat 98g 29%