
Originally Posted by
minidorian
Day low ( cal 3036, prot 342.2, carbo 230.9, fat 63.7 )
6 h15
25 gr whey
200 gr white eggs
1 egg
60 gr oats
1 apple
9 h 15
40 gr casein <--------- save this for nighttime. switch to complete whey
30 gr oats
12 h 00
150 gr beef 5 % or chiken
100 gr cooked rice
300 gr green vagetables
10 gr colza oil
15 h 00
250 gr collin ( fish ) with some vegetable + 10 gr almond
20 mn before trainning <------------------ bcaa after workout too OR just after workout and not before. either is fine
10 gr bcaa + 10 gr glutamine <------------- i would also throw a bit of carb in here before workout
trainning at 17 h 45
during the trainning
15 gr hydrolisat casein ( peptopro ) + 15 gr maltodextrine < ------- again complete whey instead of casein (slow release better at night)
post trainning
40 gr whey isolat
30 gr waxy
5 gr glutamine + 5 gr bcaa
21 h 00 <------------------------------------ id have this shortly after workout. three hours after workout is too long for pwo meal imho
150 gr salmon or beef 5 % or chiken
300 gr green vagetables
10 gr colza oil
23 h 15
300 gr fromage blanc 0 % + 1 apple <------------- switch to casein and cottage cheese