BREAKFAST
Oatmeal
1 Protein shake (inc. 2 cups water)
POST-WORKOUT
1 Protein shake (30-60 minutes after; inc.
2 cups water)
Creatine
LUNCH
1 portion FF cottage cheese
1 plain baked potato
2 cups water
MID-AFTERNOON MEAL
High-Protein bar with balanced carbs
2 cups water
DINNER
1 chicken breast OR Lean Ground Turkey
dish (spaghetti, sloppy joes, tacos, etc.)
1 plain baked potato
Veggies:
corn on the cob, mustard greens,
or
green beans
2 cups water
BEFORE BEDTIME
1 Protein shake (inc. 2 cups water)
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In addition to the meals listed on the left, I will add in fruit and veggies. Meals may be replaced with protein shakes, meal replacement bars, RTD shakes.
Portions are kept small, and meals are eaten every 2-3 hours. They are enough to make me feel pleasantly full and satisfied all day.
SUPPLEMENTS:
I use creatine, CLA, ThermoDynamX, Betagen, Fish Oil, and Flaxseed Oil . I also take a multi-vitamin (for weight-consciousness) each day. For meal replacement bars, I commonly use the Peanut Chocolate flavor of the Oh Yeah! brand.
RECIPE IDEAS:
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