Meal 1: 5/6 egg whites, one bowl of raw oats/milk and raisins 1 flax oil cap
Meal 2: Tuna sandwich w/lite mayo ( four slices granary bread 1 can of tuna) piece of fruit fish oil cap
Meal 3 1 chicken breast 1 cup of brown rice, green beans, 1 fish oil cap
Meal 4: Protein shake 30g protein w/ full fat milkwith piece of fruit 1x fish oil cap
work out
post workout
1 bottled protein shake with 50g pro/ 60g carbs
Meal 5: 1 chicken breast 1 baked white/ sweet potato 1 cup of broccoli 1x fish oil cap
meal 6 : Pre bed protein shake (30g protein/ full fat milk) 1 flax oil cap
1 multi vit/mineral per day
3 ltrs of water a day.
I am on a bulk I am roughtly 5 ft 9 and last time I weighed myself I was 135lbs (yes I am male)
Meal 2: Tuna sandwich w/lite mayo ( four slices granary bread 1 can of tuna) piece of fruit fish oil cap
Meal 3 1 chicken breast 1 cup of brown rice, green beans, 1 fish oil cap
Meal 4: Protein shake 30g protein w/ full fat milkwith piece of fruit 1x fish oil cap
work out
post workout
1 bottled protein shake with 50g pro/ 60g carbs
Meal 5: 1 chicken breast 1 baked white/ sweet potato 1 cup of broccoli 1x fish oil cap
meal 6 : Pre bed protein shake (30g protein/ full fat milk) 1 flax oil cap
1 multi vit/mineral per day
3 ltrs of water a day.
I am on a bulk I am roughtly 5 ft 9 and last time I weighed myself I was 135lbs (yes I am male)
