Current diet below:
Meal 1
2 whole egg AND 500g Egg whites in carton or Whey or egg protein isolate (55g of protein worth / not weight / review label of current brand for proper measurement)
2 pc Any bread listed above (15g carb per slice) or 45g Old Fashioned Rolled oats measured dry
80g Cream of rice measured dry or 80g Rice' N Grinds (Flavored cream of rice) measured dry or 60g carbs from a bagel
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges or 20g dates
(15g) Natural peanut / almond butter
Meal 2
230g Chicken breast or 300g COD, 265g Shrimp cooked / no shell or tail or 220g 98% Lean ground turkey cooked
300g Jasmine white rice > 200g off day
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges or 20g dates
50g Green vegetables of your choice
1 tsp (5ml) Olive oil (any oil) or .33 oz (10g) Almonds, peanuts, or cashews (NOTE: flavored are fine) or 33g Avocado
When having fish: 2 tsp (10ml) Olive oil (any oil) or .66 oz (20g) Almonds, peanuts, or cashews (NOTE: flavored are fine) or 66g Avocado
Meal 3
255g 94-96% Lean ground beef/ bison or 230g Sirloin/ Flank steak trimmed of all fat
300g Jasmine white rice > 200g off day
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges or 20g dates
50g Green vegetables of your choice
Green vegetables of your choice
Meal 4 - pre-workout meal - repeat meal 2 on off days
Whey or egg protein isolate (65g of protein worth / not weight / review label of current brand for proper measurement)
120g Cream of rice measured dry or 120g Rice' N Grinds (Flavored cream of rice) measured dry or 90g carbs from a bagel
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges or 20g dates
20g honey
(20g) Natural peanut / almond butter
Intra shake: 45g HBCD + 10g creatine + 15g EAA + 5g taurine +1g salt
Meal 5 - post-workout
2 whole egg AND 500g Egg whites in carton or Whey or egg protein isolate (55g of protein worth / not weight / review label of current brand for proper measurement)
1 pc Any bread listed above (15g carb per slice) or 22g Old Fashioned Rolled oats measured dry
140g Cream of rice measured dry or 140g Rice' N Grinds (Flavored cream of rice) measured dry or 105g carbs from a bagel
100g Blueberries or 115g Sliced pineapple chunks or 75g banana (with no skin) or 110g Sliced apple or 200g Sliced strawberries or 125g Peeled orange wedges or 20g dates
(35g) Natural peanut / almond butter
Meal 5 - Option off day
230g Chicken breast or 300g COD, 265g Shrimp cooked / no shell or tail or 220g 98% Lean ground turkey cooked
365g potato or 250g Jasmine white rice
Green vegetables of your choice (no peas) or large salad with any added vegetables
2 tsp (10ml) Olive oil (any oil) or .66 oz (20g) Almonds, peanuts, or cashews (NOTE: flavored are fine) or 66g Avocado
When having fish: 1 Tbs (15ml) Olive oil (any oil) or 100g Avocado
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