Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1/2 cup milk with sugar-free syrup
2 tbsp olive oil
1 protein shake
1 piece of fruit
Meal 1
2 slices of bread with cheese
1 cup of pasta
Orange juice
Pre-workout
2 bananas with 1/2 cup yoghurt
1 protein shake
3g creatine
PWO
1 protein shake with 1 cup of milk
50 g dextrose
3 g creatine
Meal 1
2 cans of Tuna with mashed potatoes
Veggies
Meal 2
2 chicken breasts
Veggies
Before Bed
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter
Veggies = 2 cucumbers
this is just a rough draft. what other changes should i make?
i just gave this a check on fitday.com
protein - 406 (45%)
carbs - 254 (26%)
fat - 115 (29%)
total calorie - 3682
Last edited by ph0bia.; 10-11-2007 at 09:58 AM.
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