meal1:2c oats, 10 eggwhites
meal2(pwo):1 scoop whey , 10 tbsp dex
meal3: .75c rice dry measure, 8oz chicken and brocolli
meal4:same as 3
meal5:same as 3
meal6:1.5c oats, 8oz chicken and brocolli
meal7:1 scoop casein , 2 tbsp pb