This would be for 90kg male, that trains pretty hard. Would need to be tailored as weight increases.
You could also change few things around and possibly add sweet potato for carb source also uncle tobys quick oats in morning, this is just an example.
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese
1 English muffin with no sugar and peanut butter(natural)
15 gm of whey protein
25 gm of oatmeal
10:15 1 1/2 can of tuna in brine
15 ml of flax seed oil
12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham (I like the 9 grain tip top)
1 banana
15 gm of whey protein
1 yogurt
3:15 1 1/2 can of tuna
15 ml of flax seed oil
5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil
1 HOUR TRAINING START 6:00PM to 7:00PM
7:15 60 gm of whey
5 rice cakes
1 killer python lollie
2.5 ml of flaxseed oil
9:30 150 gm of cottage cheese
15 gm of whey protein MAX's night time protein.
TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day
You could also change few things around and possibly add sweet potato for carb source also uncle tobys quick oats in morning, this is just an example.
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese
1 English muffin with no sugar and peanut butter(natural)
15 gm of whey protein
25 gm of oatmeal
10:15 1 1/2 can of tuna in brine
15 ml of flax seed oil
12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham (I like the 9 grain tip top)
1 banana
15 gm of whey protein
1 yogurt
3:15 1 1/2 can of tuna
15 ml of flax seed oil
5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil
1 HOUR TRAINING START 6:00PM to 7:00PM
7:15 60 gm of whey
5 rice cakes
1 killer python lollie
2.5 ml of flaxseed oil
9:30 150 gm of cottage cheese
15 gm of whey protein MAX's night time protein.
TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day