Breakfast: ½ - 1 Pound (2 Servings) of Lean Meat: Buffalo, Bison, Venison, Turkey Burgers, Salmon, etc ¼ - ½ cup of “exotic nuts

:” Pistachios, Cashew, Almonds, Brazil Nuts, Hazelnuts Only Tea, Coffee, or Water to drink. Lunch: 2 Wraps: Spinach, Kale, Lettuce, etc with Lean Meat, Cheese, Tomato or Onion 1 Serving of Berry fruit or Low GI Fructose ie: Apricot, Avacodo, Mango etc. 1 Serving of Milk

In Between Practice: 1 Serving of Chocolate Milk 1 Serving of Protein, Preferably from a food source like chicken breast Dinner: 1 Serving of Meat: Salmon, Steak, Chicken, Pork 1 – 1.5 Servings of Quality Grain: Quinoa, Farro, Long Wild Rice, etc 2 Servings of Colorful Vegetables 1 Serving of Fruit Tea, Water, Milk to Drink If Bulking Add another meal before bedtime with another 30g of Protein. Supplementation: Caffeine, Creatine, Proteine, Carnetine, Magnesium, Fish Oil, Beta-Alanine

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