6:00 am - pre-workout ,1ser superpump, BCAA & glutamine, L-arginine
6:15 am - work out chest
7:15 am - post workout, 50 grams whey protein, Bcaa & glutamine. half a sweet potato
9:30 am - Breakfast- 4boiled egg whites, 35grams of carbs(oatmeal) ,hand full of cashews, 1peice of dark chocolate. CLA
12:00 pm - lunch, 8oz baked tilapia, 1/2cup broccoli and 1/2cup asapragus, hand full of almonds
2:00 pm - SNACK, Supreme protein bar, CLA
4:00 pm- SNACK, 50grams of protein in beef jerky
6:00 pm- Dinner, 8oz Baked chicken breast with 1cup of spinach, small Sweet potato, and hand full of cashews . CLA
8:00 pm - 30min stair master
8:45 pm- 30 grams of whey protein
11:00 pm - 40grams of casein protein
Wed. 11/2/11
10:00am - Breakfast- 4boiled egg whites, 35grams of carbs(oatmeal) EAS protein shake 17grams protein, 1piece of dark chocolate, and a hand full of cashews. SUPP- CLA, Multivitamin.
12:00pm -snack- Supreme protein bar.
2:00pm - Lunch- turkey burger no bread, asparagus and hand full of almonds. SUPP CLA.
4:00pm - Met-rx protein bar. 32grams of protein
6:00pm - Dinner- turkey burger wrap. asparagus and hand full of cashews. SUPP CLA.
7:00pm - preworkout- 1ser superpump, L-arginine, BCAA & glutamine.
8:30pm - postworkout- 50grams of whey protein, BCAA & glutamine and 30grams of carbs(oatmeal)
11:30pm- Before bed- 30grams of casein protein.
thurs. 11/3/11
10. am-Breakfast- 4boiled egg whites, 35grams of carbs(oatmeal) EAS protein shake 17grams protein, 1piece of dark chocolate, and a hand full of cashews. SUPP- CLA, Multivitamin.
12:00pm - snack, supreme protein bar
2:00pm - lunch- Chicken alfredo with whole grain pasta, low fat alfredo sauce, and broccoli, 8oz chicken breast. SUPP CLA
4:00pm - snack- krogers CarbMaster yogurt, hand full of almonds and EAS 17grams protein shake
6:00pm- Spaghetti with whole grain pasta, 1/2lb ground turkey, mushrooms and bell peppers. Supp CLA
7:00pm - cardio - Shooting ball for 45mins
8:00pm -post cardio recovery- 50grams of whey protein
Fri !!/4/11
9:30am - breakfast, 4boiled egg whites, 1ser beef jerky, Eas 17grams protein shake, 1piece of dark chocolate. SUPP- CLA, Multivitamin
11:300am - Snack- Supreme protein bar
1:30pm - lunch. half a rotisserie chicken. Supp CLA
3:30pm - snack- supreme protein bar
5:30pm - dinner - half a rotisserie chicken, 1/2cup of brown rice, 1/2 broccoli. Supp - CLA
6:30pm - preworkout- 1ser superpump, BCAA & Glutamine, and L-arginine
7:00pm - shoulder workout-
8:30pm - 50grams whey protein, BCAA & Glutamine
11:00pm - Casein protein 30grams
