pob80

1) 25 grams whey isolate, 25 grams blended protein, 75 grams dryweight oatmeal on non weight training days this is 50 grams of oatmeal.

2) 180 grams turkey, broccoli, 50 grams dry weight of brown basmati rice.

3) 180 grams of chicken breast, broccoli, 50 grams dry weight of brown basmati rice.

4) 35 grams wms 15 - 20 minutes later 50 grams whey isolate. on non weight training days I do not have this.

5) 180 grams of turkey, broccoli and 50 grams dry weight brown rice.

6) 50 grams blended protein, 50 grams dry weight of oatmeal.

7) 180 grams of chicken.

8) 25 grams of blended protein which i awake 2 - 3 hours in to my sleep to have then back to sleep.

meals 2, 3, 5, and 6 I have x2 cla cap and x2 fish oils cap.


Here is my diet for the final week the changes being meals 2 + 3 the rice being the same amount on training and non weight training days and meal 4 post workout the waxy maize starch being reduced on weight training days. Cardio will be twice a day first being 1 hour before meal 1 the second being 40 minutes post workout on weight training days and on non weight training days still 40 minutes.