meal 1:
1.5 cup of oats
12 oz milk
1 scoop whey
3 tbspn pb
meal 2:
8 oz sweet potato
6 oz 93/7 ground beef
meal 3:
1 cup oats
5 whole eggs
.5 scoop of whey
meal 4:
8 oz sweet potato
6 oz turkey burger or 93/7 beef
meal 5:
1 cup oats
12-16 oz milk
1 scoop pro peptide
2 tbspn pb
train
pwo shake:
50 grams whey iso
75 grams wms
10 grams bcaa
15 grams creatine mono
5 grams taurine
pwo meal
12 oz white potato
2 cans tuna
meal 8:
1.5 cup of oats
12 egg whites
1 scoop whey
meal 9:
8 oz sweet potato or 1 cup oats
6 oz lean beef
meal 10:
2 cans tuna
3-4 tbspn pb
totals: calories 6661 fat 194 carbs 670 protein 546