Wake up

Meal 1 - Whey,skim&oats
Meal 2 - 6 egg whites (1 yolk), 2 pieces whole wheat bread
*** WORKOUT ***
Meal 3 Creatine & Gatorade or Creatine & Grape Juice
20mins later ... 1 scoop Whey Isolate/Water
Meal 4 - Super lean burger w/mustard on Wheat Bread
Meal 5 - Chicken Breast plain
Meal 6 - Whey Isolate/skim
Meal 7 - 8oz low-fat cottage cheese.


That's it boyzngirls!