1 cups of dry oats mixed with water
1 banana
1 cup of egg beaters
Supplements:
- Multiple Vitamin/Mineral formula (I use Prolab Training Pak)
- Chromium Picolinate 200 mcg
- 1 tsp of Glutamine
Meal 2 (10 AM)
Low Sugar Weight Gainer such as Prolab’s N-Large 2 (1 scoop) mixed with 8 ounces of skim milk and 1 Tablespoon of Flax Oil or Natural Peanut Butter
–or-
Meal Replacement Powder with complex carbohydrates such as Naturally Lean Mass Complex mixed with 1-2 scoops of Prolab’s Carb Component and 1/2 Tablespoon of Flax Oil or Natural Peanut Butter.
1 Piece of Fruit (Optional)
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (5:30 PM)
1 cup of brown rice, or medium sized baked potato, or sweet potato
1-2 cups of green beans, broccoli or any other desired vegetable
3-4 ounces of chicken, turkey, or lean fish
Pre-Workout Supplements (6:30 PM):
- 1/2 tsp of Creatine
- 1/2 tablet of 200 mg Caffeine (optional)
Post Workout Supplements (8 PM) – Have as soon as done w/ workout
Meal 6 (8:30 PM)
1/4 cup of cream of rice
1 banana
1 scoop of whey isolate
Meal 7 (10:30 PM)
1 scoop Prolab’s Protein Component or preferred slow released protein mixed with 2 scoops of complex carbohydrate powder such as carb component
(Note: If you wish to consume as a pudding, mix w/ 4 ounces of water; and stir with a spoon)
Supplements:
- 1 Tablespoon of Flaxseed Oil (can mix w/ shake or pudding)
- 1/2 tsp of Glutamine
- ZMA
NOTE: On non-workout days, trade the post workout meal for a solid meal consisting of chicken, 1/2 cup of brown rice and green beans or any other lean protein source, complex carb source and green vegetables. Also, for Meal 7, eliminate the use of the carb component.
