Workout days

Sunday Monday & Thursday Friday

Time 7 Am A.M Shake 12 Am 250 chicken 150 g bacon 120 g cottage cheese 4 Pm Pre shake 5:30 Pm PWO shake 6 Pm 200 gram chicken 100 gram white rice Food shake 7 Pm 250 minced meat 100 gram white rice Food shake 300 ml milk 8-10 Pm 1 slice of bread mackereland with mayo 2 scoop cassein Total Prot Carbs Fat Calories 10,2 2,1 11 143,7 A.M Shake 10 gram ISO Protein 2 tbsp Coconut milk 200 mg caffeine Pre workout shake 10 gram iso 5 gram creatin mono 2 tbsp coconut oil 10 gram Glutamin PWO Shake 2 scoop whey 80 1 scoop cassein 1 scoop waixemaze 4 grams of leucine Food shake 10 gram iso 4 gram leucin

80 10,2 42,1

3 75 2,1 11 41,2 4,2

1007 143,7 371

62,3

79,6 7,4

634,2

75,6

94

37

1011,4

51,1

14,9

13

384,6 3695,6

332 236,9 158

Off days
Tuesday Wedensday Sunday
Time 7 Am A.M Shake 12 Am 250 chicken 150 g bacon 4:30 Pm A.M Shake 6 Pm 250 minced meat Some veggies 8-10 Pm 1 slice of bread mackereland with mayo 2 scoop cassein Total Prot Carbs Fat Calories 10,2 2,1 11 143,7 65 10,2 48 0 2,1 69 11 35 881 143,7 507

51,1 185

14,9

13

384,6 2060

19,1 138