| Meal | Food | Protein | Calories |
|---|---|---|---|
|
Meal#1 7:00 |
30 grams of whey protein taken with water. 30mins later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice. | 60g | 550 |
|
Meal#2 10:00 |
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas. | 45g | 400 |
|
Meal#3 1:00 |
150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit. | 35g | 500 |
|
Meal#4 4:00 |
Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits. | 40g | 500 |
| WORKOUT | |||
|
Meal#5 6:00 |
Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine. | 40g | 350 |
|
Meal#6 7:00 |
Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables. | 40g | 550 |
|
Meal#7 10:00 |
Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein) | 30g | 160 |
| Totals: | 270g | 3510 | |
1 Comment
Hi, my name is Kay and I'm a advid bodybuilder.I workout 3x times a week and I try to watch what I eat. My bodyfat is 25% which is not bad seeing that I weigh 275.However 25% is not to good either because my goal is to be 16% at 275. Oh yeah I'm 6'5 too and I like my size now. I just want to be leaner in my current size of 275 if that is even possible.