SERGE'S NEW DIET

Meal 1

 1/2 cup steel-cut oatmeal

 1 banana

 2 slices wheat toast with jam

 2 hard-boiled eggs
Meal 2

 1 apple

 2 tbsp unsweetened peanut butter

Meal 3

 Green food supplement (fruit and vegetables in powder form with

no added sugar)
Meal 4

 1/4 lb sliced deli turkey or 1/4 lb sliced deli roast beef

Meal 5

 6 oz chicken breast

 1 slice cheese

 1/2 cup black beans or brown rice

Meal 6 (Pre-Workout)

 Protein shake (20–30g protein)

 protein bagel
During Workout

 5g BCAAs
Meal 7 (Post-Workout)

 Protein shake (20–30g)

 5g BCAAs

 1 cup whole-wheat pasta

Meal 8 (Before Bed)

 Whey or whey/casein blend protein shake (20–30g)

 1 glass whole milk

New Macros:
210g protein, 280g carbs, 95g fat, 2,825 calories