06.30am :

10g of L-Glutamine and 5g Branch Chain Amino Acids

* This meal may be skipped if your more of an endomorphic body type

07:00am :

45 mins of gentle cardio (walking uphill, jogging slow, cycling)

07:45am :

40g Whey Protein in water,
40g Oats in water
1 Cup green tea
1 Small Grapefruit

10:30am:

100g Tuna in Olive Oil with a small salad (tomatoes, leuttice, cucumber)
Handful of Almonds
15ml Flaxseed Oil

01:30pm:

100g Mackerel or Salmon
100g Fibrous Vegetables
1 Tablespoon Peanut Butter

04:30pm:

1 Large Chicken Breast
2 Slices Wholemeal bread

05:00pm: Training (weights)

06:00pm:

40g Whey in water
20g maltodextrin
20g dextrose
Creatine
Vitamin C

06:45pm:

75g wholemeal pasta or brown rice
150g chicken breast or 150g lean beef
Loads of vegetables
Some fish oils (O3 epa,dha)
1 Cup green tea

09:30:

200g cottage cheese
25g Almonds