Meal 1 @

Post workout

Whey Protein

Oats plain (Quaker)

​

​

​

​

60

100

0

0

0

0

Grams

Grams

​

​

​

​

Meal 2 @

1200

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

Salad (No dressing)

​

​

​

250

75

50

0

0

0

Grams

Grams

Grams

​

​

​

Meal 3 @

1600

Tuna (In water, canned)

Apple

​

​

​

​

70

1

0

0

0

0

Grams

Apple

​

​

​

​

Meal 4 @

1930

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

Salad (No dressing)

​

​

​

1

75

50

0

0

0

Grams

Grams

Grams

Grams

​

​

Meal 5 @

Pre workout

Oats plain (Quaker)

Whey Protein

​

​

​

​

100

60

0

0

0

0

Grams

Grams

​

​

​

​

Meal 6 @

Intra workout

Vitargo

​

​

​

​

​

60

0

0

0

0

0

Grams

​

​

​

​

​

Meal 7 @

Post workout

Rice krispies (Kelloggs)

Whey Protein

​

​

​

​

75

60

0

0

0

0

Grams

Grams

​

​

​

​

Meal 8 @

​

Peanut butter (Creamy)

​

​

​

​

​

30

0

0

0

0

0

Grams

​

​

​

​

​