STATS:
Age: 23
Height: 5'8
Weight: 168lbs.
BF%: ~15%
TDEE: 2790kcal
Goals: Lean Mass, >10% BF


Calories/Fats/Carbs/Proteins

BREAKFAST
470/6/58/48
x1 cup Egg White Beaters (4 egg whites)
x1 Myoplex Light
x1 Low Sugar, High Fiber Instant Oatmeal
Multivitamin, x2 Fish Oil

SNACK
380/17/8/53
x2 Servings Nectar Whey Protein
x1 Serving Natural Peanut Butter
x1 Creatine Monohydrate (5g - Loading Phase Only)
x2 Fish Oil

LUNCH
390/8/38/43
x1 Chicken Breast
x1 Servings of Wheat Pasta (Noodles)
x2 Fish Oil

PRE-WORKOUT
x1 Creatine Monohydrate (5g)
x1 Scoop N.O. Explode

WORKOUT

POST-WORKOUT
200/2/0/46
x2 Servings Nectar Whey Protein
x1 Creatine Monohydrate (5g)
x1 Glutamine (5g)
x2 Fish Oil

DINNER
390/7/38/43
x1 Chicken Breast
x1 Servings of Wheat Pasta (Noodles)
x1 Creatine Monohydrate (5g - Loading Phase Only)
x2 Fish Oil

BEFORE BED
420/17/14/56
x2 Servings ON Casein Protein
x1 Serving Natural Peanut Butter


TOTALS: 2250/56g/156g/288g