For those of you who dont know me I am 22 years old, like in the United Kingdom, weigh around 135lbs and I am around 5 ft 9 tall. My goal is to gain muscle mass but stay as lean as possible
ONE
3 whole eggs (poached)
65g bran flakes with semi skimmed milk
1 handful of raisins
1 scoop whey protein in water
2 tbs brown sauce to flavour eggs
2 tsp peanut butter
1 cup of coffee (no sugar and semi skimmed milk)
Two
I tub of cottage cheese w/ pineapple & a large banana
Three
1 chicken breast or 8oz lean steak orone can of tuna (no mayo)or one can of low salt/sugar baked beans w/ grated 1/2 fat cheese
1 medium sweet/white potato (baked)
or
1 cup (cooked) brown rice
steamed veggies
Four
65 g bran flakes w/ sem skimmed milk
1 handful of raisins
1 scoop of whey protein in water
Five
1 chicken breastor8 oz steak ortwo cans of tuna(no mayo)
steamed veggies and mixed salad (lettuce, tomato, mushroom, cucumber peppers etc)
before bed
1 scoop whey protein with milk
post workout
bottled protein shake with 50g protein and 60g fast release carbs
2x flax oil and 3 times fish oil caps
starting off at 3 ltrs of water a day gradually increasing over the coming weeks
ONE
3 whole eggs (poached)
65g bran flakes with semi skimmed milk
1 handful of raisins
1 scoop whey protein in water
2 tbs brown sauce to flavour eggs
2 tsp peanut butter
1 cup of coffee (no sugar and semi skimmed milk)
Two
I tub of cottage cheese w/ pineapple & a large banana
Three
1 chicken breast or 8oz lean steak orone can of tuna (no mayo)or one can of low salt/sugar baked beans w/ grated 1/2 fat cheese
1 medium sweet/white potato (baked)
or
1 cup (cooked) brown rice
steamed veggies
Four
65 g bran flakes w/ sem skimmed milk
1 handful of raisins
1 scoop of whey protein in water
Five
1 chicken breastor8 oz steak ortwo cans of tuna(no mayo)
steamed veggies and mixed salad (lettuce, tomato, mushroom, cucumber peppers etc)
before bed
1 scoop whey protein with milk
post workout
bottled protein shake with 50g protein and 60g fast release carbs
2x flax oil and 3 times fish oil caps
starting off at 3 ltrs of water a day gradually increasing over the coming weeks