Meal 1:
6egg whites 2 yellows
1/2 oat meal uncooked(dry)
5 oz. 93% lean beef or chicken
Meal 2
rotein shake-->mixed in water with
{17grams protein, 3 grams carbs (2 sugar), 4 grams fat (.5 saturated)} per serving I use 2 servings.
2tbls natural peanut butter (smuckers) After settled oil has been drained.
1 table spoon of jello fat free sugar free bannana pudding mix.
Meal 3:
8oz. chicken breast pre cooked
6 oz. sweet potato
1 cup of raw veges(broccoilli cauliflower carrots)
Meal 4: Protein shake (after work out) powered whey only 1 serving 20 grams protein, 2g carbs, 2g fat immeadiatly after work out.
Meal 5: (about an hour after meal 4)
protein shake --40 protein, 3 fat, 8 carbs
2tbls of natural peanut butter
Meal 6: 10 oz. chicken or 93% lean beef (2 days out of the week fish and sirloin steak 2days also)
2cups veges(broccolli ,carrots caulliflower)
*also depending on how long it is before I go to bed after the last meal I may eat 1 cup nofat cottage cheese lke an hour before bed.