To start out, I would recommend 45-1hour of cardio on an empty stomach at 65-70% of your max heart rate.
Quote Originally Posted by Yung_M.D.
ok...
Breakfast
1 tblsp Total EFA's
Protein Shake 50g and some form of low-glyc carbs(no more then 55g)
OR...
1 tblsp Total EFA's
Myoplex Deluxe Bar 32g/Protein 34g/Carbs 7g/Fats
H20
Scratch the myoplex shit altogether. I myself enjoy 1 cup oats to help get me through my morning. Also, I would scratch the shake and add a whole protein source i.e. egg whites, or tuna, or chicken etc. I would leave shakes for PWO only because of the fast acting protein etc.

Meal 2
51g Protein Shake
Incomplete protein (always have either a good source of fat or carb with protein) add fat or carbs, not both!


Lunch
Chicken Breast 8-10oz
Salad or Some other Fiberous color full Vege
Do the chicken breast for lunch. Again, incomplete protein (I don't personally count veggie cals/carbs). This is your pre-workout meal (the most important meal IMO, so I would do pro/carb)
OR...
Turkey Wrap(11gCarbs)
with vege's and lite Mayo

PWO-50g Protein Shake
I eat 1 cup oats PWO.

Dinner
Chicken Breast 8-10oz
Salad ( Balsalmic Vinegrette)
1tblsp Total EFA's
This is your PPWO meal. I have 1 cup oats here as well with 1 chicken breast, broccoli and spinach.

I'm On a natural test booster T-Bomb II
My suggestions in bold! I have commented on your meals, those are my suggestions only so take them into account if you feel they are needed. It would help tons if you listed final macros. Revise and repost. Good luck bro!