meal 1
2 slices of peanut butter toast
1 cup oatmeal
40g whey protien
2 cups low fat milk
3 egg whites

meal 2
2 whole eggs
2 slices toast
tub of yohgurt
bowl of cereal

meal 3
185g tuna
1 cup of rice (measure uncooked)

meal 4
250g chicken breast or steak
2 slices of bread
1 patato
broccoli

meal 5
same as meal 3

meal 6
same as meal 4

meal 7 (post workout)
60g whey protien
30g dextrose

meal 8
turkey sandwich

meal 9
shake - 60g whey
3 egg whites
2 cups low fat milk
1 tbl spoon MCT oil


any tips. im not trying to be overly lean though

p.s
ill also be taking .5ml sust250 eod for 12 weeks with nolva