Originally Posted by cynerain

typical day


Meal 1
3 eggs 4 eggs
weetabix 3/4


Meal 2
tuna sandwich not enough, replace with:
80gr rice
180gr tuna/chicken/turkey
1 tbsp olive oil/light mayo
fruit smoothie

Meal 3
footlong subway sandwich meal ?really?
30gr whey protein
1 peanut butter sandwich

Meal 4
SAME AS 2

Meal 5
30gr whey peotein
80gr oats
1 tbsp peanut butter

Meal 6
Rice with some meat ??quantities??
80gr rice
180gr red meat/salmon
30gr almonds

Add a 35gr protein 40gr carbs Shake after training

training

mon -back/biceps/
tues -REST
wed -shoulders/legs
thurs -REST
frid -chest/triceps/abs
satur -REST
sun - REST