This is what my current diet and training looks like:
Workout split
Day 1- Chest/ Bis
Day 2- Legs (volume)
Day 3- Back/ Tris
Day 4- Cardio/Abs 1
Day 5- Legs (heavy)
Day 6-Shoulders/Traps/Arms
Day 7- Cardio/Abs 2 or completely off
Diet
Training days
1. 500ml egg white
100g oatmeal
2 whole lemons
2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash
3. 200r chicken or turkey breast
100g brown rice
100g spinach, kale or lettuce
4. 30g whey isolate
30g vegan protein powder
50g oatmeal
10g flax seed
DURING WORKOUT: 30g BCAA
POST WORKOUT
1 scoop (30g) whey isolate
30 grams waxy maize carbohydrate powder
greens powder
5. 1 can tuna
50g oatmeal
6. 200r chicken or turkey breast OR 300g 0.4% dry cottage cheese
3 whole eggs
100g spinach, kale or lettuce
Rest days and cardio/ab days
1. 500ml egg white
10g psyllium husk + 10g cocoa powder + 10g flax seed + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency
2. 1 can wild salmon
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash
3. 200g beef liver
100g mixed vegetable (carrot, corn, pea, and green beans)
100g green beans
100g butternut squash
3. 30g whey isolate
30g casein protein powder
25g walnuts
DURING WORKOUT: 30g BCAA <- Note this shake will be removed on day 7 that I take completely off
POST WORKOUT <- Note this shake will be removed on day 7 that I take completely off
1 scoop (30g) whey isolate
15g hemp seeds
5. 1 can tuna
10g coconut oil
10g psyllium husk + greens powder + stevia -> I turn this into a pudding. The psyllium husk gels up and creates a pudding like consistency
6. 200r chicken or turkey breast
3 whole eggs
100g spinach, kale or lettuce