5'11" and 220lbs
Diet and training
4:30 a.m pre workout - 3 egg whites, 1 whole egg, 1 slice Ezekiel bread
5:00 a.m- weight training
6:00 a.m post workout:
60 grams whey, 2/3 cups oatmeal, glutamine
9:00 a.m- 8oz chicken breast or tuna, 1/4 apple
12:00 noon- 8 oz chicken or tuna or turkey, 40 grams whey, 1/3 cup oatmeal, 1/4 apple slice
3:00 p.m- 8 oz tuna or chicken, 1/4 apple slice
5:00 p.m- 20 min cardio
6:00 p.m- varies. Could be a salad with turkey or chicken, or sirloin pattie with veggies (no carbs other than veggies)
9:00- 40 grams casein with 1 table spoon peanut or almond butter with Almond Milk.
I will also snack on some natural un- roasted almonds during the day between meals.