POWER 4 yirsorer FASTUIN ec es 16 hour gap between the last meal of the day and the first meal of the next day; Meal #2 post-workout only, 30-60 minutes after a workout; On days without any training Meal #2 options IGhr fast arene same as Meal #, You have to earn your carbs. 2 eggs +2 medium or 6 small sausages 3 medium size sausages with spinach grilled chicken breast with lettuce or tomato / cucumber salad grilled chicken breast with broccoli and / or green beans light Caesar salad with grilled chicken breast grilled chicken breast, pork or beef burger (no bun) with lettuce serving of salmon with broccoli and / or green beans lettuce (I can) tuna salad or lettuce 3-egg salad small steak or pork loin with brussel sprouts, peas or pickles chicken, pork or beef burger in a bun with lettuce and tomato k grilled chicken breast or pork wrap with lettuce and tomato post-workout pasta with meatballs or homemade carbonara fresh homemade pizza with ham and cheese + fruit salad beans with ham + two tortillas or two slices of bread chicken, pork or fish with rice chocolate orice-cream ©@SY bake: potatoes with meat and vegetables in the oven on cardio orchealdays prawn or chicken curry with rice or flatbread