I work nights so the times are weird.
3pm:
shake - 1 scoop BSN Syntha-6
1 banana
1 cup dry oatmeal
1 cup soy milk
7pm:
1 7oz Talapia fillet
1 cup broccoli
1 cup brown rice
multi, fishoil, glucosamine
Pre:
1 heaping scoop jack3d
5 grams glutamine
1 serving creatine
PW:
1 scoop fast...