Here are the changes I would make:
morning run(30 min)
breakfast 3 egg white omelette 1 slice ezekiel toast
Rice cake and 2tbsp Peanut Butter
lunch 1 tilapia (8oz), good card (sweet potato, brown rice), steamed broccoli
workout
pwo protein shake
Rice cake and 2tbsp Peanut Butter
dinner 1cup brown rice, turkey burger(no bread), add veggie 1 cup
2 oz Mixed nuts (if hungry)
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