Leg days –
Breakfast – 100g oats, 45g protein from whey isolate, 10g of almond butter in bowl and add hot water.
Morning – 300g sweet potato, 150g chicken breast, cup of broccoli & 25g almonds
Lunch – 90g basmati rice, 150g chicken breast, cup of kale & 100g avocado
Afternoon – 80g oats, 45g protein from whey isolate, 10g almond butter, add hot water.
Post-workout – 80g carbohydrates from Vitargo & 40g protein from whey isolate
Evening meal – 350g white potato, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 150g salmon, kale, 50g basmati rice
Upper body days –
Breakfast – 80g oats, 45g protein from whey isolate in bowl and add hot water
Morning – 150g chicken breast, 250g sweet potato, greens, 20g almonds
Lunch – 170g salmon fillet, kale, 80g basmati rice
Afternoon – 60g oats, 45g protein from whey isolate, 10g almond butter, add hot water.
Post-workout – 60g carbohydrates from Vitargo & 30g protein from whey isolate
Evening meal – 300g white potato, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 40g casein with 3 rice cakes
Rest days-
Breakfast – 60g oats, 45g protein from whey isolate in bowl and add hot water.
Morning – 150g chicken breast, kale, 250g sweet potato, 15g almonds
Lunch – 180g salmon fillet, cup of kale, 70g basmati rice
Afternoon – 50g oats, 35g protein from whey isolate, 10g almond butter, add hot water.
Evening meal – 60g basmati rice, 100g beef mince, 2 egg whites, cup of spinach
Before bed – 300g low fat cottage cheese, 1 boiled egg