7am
1/2 cup of oatmeal
1 spoon of natural pb
5 eggs (1-2 yokes)

10am
8 oz of grilled chicken
brown rice or oatmeal
1 tbs. mustard

12:45 pm
8oz of turkey
2 slices of bread

3 pm
8 oz of grilled chicken
sub for veggies'
( or a can of tuna)

5:00 pm
1 protein shake
1 tb of natural pb or (flax oil)
(pre work out)

6:30 pm
1 protein shake
(a nlarge2 shake!)
(right after workout)

7 pm
brown rice (instead of mashed potatoes)
(small serving)
3 oz of green beans
steak or chicken.

9 pm
4 or 5 egg whites

11 pm
1 low carb protein shake
(b4 bed)


does this look better guys?