wake 10:00 5 egg whites 3 whole eggs, 2 slices wholegrain bread, 2 cups oats,banana
12:00 large 12oz rump steak, sweet potatoe/regular potatoe mash, brocoli
2:00 2 whole chicken breasts, 2 cups wholegrain rice, 100g peanut butter
4:00 8oz tuna steak or tinned tuna with large sweet potatoe,apple,
6:00 extra lean minced beef homeade cottage pie with sliced potatoes and mixed vegetables,cup low fat yougart, spoonfull of honey
8:00 50g usn pure protein slow release & fat release blended with 2 cups of porrage oats (post workout)
10:00 2 slices wholegrain bread, 100g peanut butter & berries
i train 4 days a week
monday: chest & shoulders
tuesday:back & forearms
wednesdayff
thursday:legs
friday:arms
this is my latest programme and before i was training
monday: chest & triceps
wednesday: back & biceps
friday:legs& shoulders
i change my workout every 6 weeks and have a week rest every 12 weeks
to me it looks good and spot on and to eat any more would be rediculous.
cheers