Training Days:
Meal 1: 5 whole eggs, 4 egg whites, 3 pieces Ezekiel bread toastMeal 2: Blender shake with 30g carbs from oats, 55g protein from whey/casein, and 10g fat from almond butter
Meal 3: 2/3 cup brown rice, 4oz. shrimp, 4oz. turkey breast, 1/3 cup mixed nuts
Pre-workout: 1 scoop Anatrop, 1 scoop waxy maize, 1 scoop whey, 1 tbsp macadamia nut oil During workout: 1 scoop Anatrop, 1 scoop TrueProtein "powdered muscle" Post-workout: 1 scoop waxy maize, 2 scoops whey
Meal 5: 8oz. grass-fed beef or salmon, 1 cup broccoli, 1 or 2 pieces Ezekiel bread toast, 1 tbsp. extra virgin olive oil
Meal 6: 5 whole eggs
Night shake: 25g casein, 50g whey, 1 tbsp extra virgin olive oil or macadamia nut oil
Off Days:
Meal 1: 5 whole eggs, 4 egg whites, 2 pieces Ezekiel bread toastMeal 2: Blender shake with 55g protein from whey/casein, and 10g fat from almond butter
Meal 3: 1/2 cup brown rice, 4oz. shrimp, 4oz. turkey breast, 1/3 cup mixed nuts
Meal 4: same as meal 2
Meal 5: 8oz. grass-fed beef or salmon, 1 cup broccoli, 1 or 2 pieces Ezekiel bread toast, 1 tbsp. extra virgin olive oil
Meal 6: 5 whole eggs
Night shake: 25g casein, 50g whey, 1 tbsp extra virgin olive oil or macadamia nut oil
This is quite a bit less calories than I was taking in a month or so ago, but it's enough to make slow steady gains with, and without being too bloated or uncomfortable.
