Meal 1: 1 serving Egg Frittata (see recipe here)
Meal 2: 6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice
Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*
Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water
Meal 5 (Post-Workout): 2 Yam-Apple-Almond Pancakes** (see recipe here)
Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp
>>TOTALS: 3,652 calories, 311g protein, 233g carbs, 164g fat.
*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.
**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.
OFF DAYS (NO TRAINING)
Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado
Meal 2: 50g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato
Meal 4: 6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter
Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
Meal 6: 6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables
>>TOTALS: 2,881 calories, 277g protein, 252 carbs, 85g fat
Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.
Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.