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- 12-1 PM or around lunch/noon: Pre-workout meal. Approximately 20-25% of daily total calorie intake.
- 3-4 PM: Training should happen a few hours after the pre-workout meal.
- 4-5 PM: Post-workout meal (largest meal).
- 8-9 PM: Last meal before the fast.
- EXAMPLE:
- 12-1 PM: 7 eggs, some ham, cottage cheese, and a packet or two of oatmeal
- 4-5 PM (Post workout): 50 gram protein shake (mix agave nectar in it for a low GI sugar), some chicken/fish/steak, rice/couscous/quinoa (shit is a superfood), and a random veggy.
- 8-9 PM: cottage cheese, fruit, tuna mixed into veggies (and whatever else to snack on).
- Supplements: a multivitamin, fish oil, vitamin D and extra calcium
- Things I would buy if I went to the supermarket with $35:
- Eggs ($4)
- Oatmeal ($3)
- Cottage Cheese ($3)
- String Cheese ($2)
- Deli Meat ($6)
- Chicken ($10)
- Mixed veggies ($4)
- Fruit ($4)
- Training:
- Workout A:
- Squat, 3 x 5
- Bench Press, 3 x 5
- Deadlift, 1 x 5
- Chins, 3 x 8
- Workout B:
- Squat, 3 x 5
- Military Press, 3 x 5
- Pendlay Rows, 3 x 5
- Pull-ups, 3 x 8
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