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SUPPS |
Multivitamin Iron Calcium 5g creatine monohydrate + 500mL water |
MEAL ONE |
30g Oats (porridge) 100mL full cream Milk Omelette 2 x eggs 3 x egg whites 1 x Tomato (chopped) 1 cup baby spinach leaves 1 cup mushrooms |
WATER |
500mL + green tea |
MEAL TWO |
200g Chicken Breast 100g Mushrooms 100g sweet potato 20mL Sweet chilli sauce |
WATER |
500mL |
MEAL THREE |
200g Chicken Breast 50g uncooked/120g cooked brown rice 100g sweet potato 100g Broccoli
|
WATER |
500mL |
MEAL FOUR |
160g Low Fat Cottage cheese 100g smoked salmon 1 wholemeal round bread roll |
WATER |
500mL |
PRE WORKOUT |
1 scoop NGORGE 1 scoop HumaPro 1 banana |
INTRA WORKOUT |
1 scoop XTEND 750mL water |
POST WORKOUT |
1 scoop HumaPro 400mL water |
MEAL FIVE |
300g barramundi 150g pumpkin 100g Broccoli |
WATER |
500mL |
MEAL SIX |
2 scoops Cytosport Casein 500mL water |
BEDTIME SUPPS |
250mL water Zinc Magnesium Aspartate (ZMA) |
BREAKDOWN |
2629.9 calories Carbs: 183.3 Protein: 362.8 Fat: 49.5 |