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7:25 Wake up / Prepare Breakfast
7:30 : meal 1 : cherries/raspberries (15g carbs), eggs omlette/boiled/scrambled or raw blended (if in a hurry)
or frankfurters, 1/2 cup cottage cheese , olive oil, 1 litre water
5g creatine, multivitamin, b-complex, vit E 400iu, 500mg Vit C
7:40 : Get dressed
7:50 : Leave House
meal 2 : Home made MRP : 1/4 box no-carb milk (soy), 15g milk isolate powder, 1 sachet jello
8:45
meal 3 : Tuna in 2 1/2 Mayonaisse or Tex-mex turkey, 1/2 litre water
11:30
meal 4 : Minced turkey + grated cheddar or kofta (pork) + mayonaisse sauce, 1/2 litre water, 25mg zinc
1:30
meal 5 : Peperami sticks + cheddar cheese
3:40
4:30 Pre/during workout : 28g dextrose + 14g whey in 2 litres water
WORKOUT------------ 4:35-5:20 -----------------------------------
meal 6 : (post workout) : 28g dextrose + 14g whey in water
5:30 5g(7g) Creatine, 1g Vitamin C, 1.2 g Calcium, 400 IU Vitamin E, 1.5g ALA
1 litre water
5:45 : 15g dextrose in water
6:00 : Begin Study / Sip 1 litre water until 7:00
6:15 : 15g dextrose in water
7:15 Study Break / meal 7: Chicken breast stuffed with spinach
or olive salad + minced lamb + 1/2 cup cherries
or spinach slaw + haddock fillet/cod fillet
or olive salad + pork steaks
or chicken and brocolli cream soup + salad (romaine lettuce+cucumber+tomato)
or chicken stuffed with spinach
or lamb steaks + stir fried (brocolli,capcicum,spinach,cabage)
or yougurt+garlic+romain lettuce+cucumber+brocolli+tomato+celery
1g ALA
10g Milk Isolate Powder, 1/2 box no-carb milk
3mg Melatonin
9:00 meal 8: Cottage cheese
25g Milk Isolate Powder
5g Glutamine
25mg Zinc
9:10 Hot shower
9:20 SLEEP
7:30 : meal 1 : cherries/raspberries (15g carbs), eggs omlette/boiled/scrambled or raw blended (if in a hurry)
or frankfurters, 1/2 cup cottage cheese , olive oil, 1 litre water
5g creatine, multivitamin, b-complex, vit E 400iu, 500mg Vit C
7:40 : Get dressed
7:50 : Leave House
meal 2 : Home made MRP : 1/4 box no-carb milk (soy), 15g milk isolate powder, 1 sachet jello
8:45
meal 3 : Tuna in 2 1/2 Mayonaisse or Tex-mex turkey, 1/2 litre water
11:30
meal 4 : Minced turkey + grated cheddar or kofta (pork) + mayonaisse sauce, 1/2 litre water, 25mg zinc
1:30
meal 5 : Peperami sticks + cheddar cheese
3:40
4:30 Pre/during workout : 28g dextrose + 14g whey in 2 litres water
WORKOUT------------ 4:35-5:20 -----------------------------------
meal 6 : (post workout) : 28g dextrose + 14g whey in water
5:30 5g(7g) Creatine, 1g Vitamin C, 1.2 g Calcium, 400 IU Vitamin E, 1.5g ALA
1 litre water
5:45 : 15g dextrose in water
6:00 : Begin Study / Sip 1 litre water until 7:00
6:15 : 15g dextrose in water
7:15 Study Break / meal 7: Chicken breast stuffed with spinach
or olive salad + minced lamb + 1/2 cup cherries
or spinach slaw + haddock fillet/cod fillet
or olive salad + pork steaks
or chicken and brocolli cream soup + salad (romaine lettuce+cucumber+tomato)
or chicken stuffed with spinach
or lamb steaks + stir fried (brocolli,capcicum,spinach,cabage)
or yougurt+garlic+romain lettuce+cucumber+brocolli+tomato+celery
1g ALA
10g Milk Isolate Powder, 1/2 box no-carb milk
3mg Melatonin
9:00 meal 8: Cottage cheese
25g Milk Isolate Powder
5g Glutamine
25mg Zinc
9:10 Hot shower
9:20 SLEEP
