Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1 cup milk
2 tbsp olive oil
1 protein shake - 2 scoops
1 piece of fruit

Meal 1
1 can of Tuna
Veggies

Meal 2
2 slices of bread with cheese
1 cup of pasta
1 piece of fruit


Pre-workout
50g of Dextrose
1 protein shake - 1 scoop
3g creatine

PWO
1 protein shake (2 scoops) with 1/2 cup of milk
50 g dextrose
3 g creatine

Meal 3 - Before Bed
2 chicken breasts
Veggies

Calories 3,200
Carbohydrates 322
Protein 320
Fat 70

45/45/10

I weigh 187 lbs.