5:45 am wake up
Two 8 ounce glasses of water
10 grams of L-glutamine mixed with water
6:25 am breakfast
1 whole wheat bagel
1 tbsp peanut butter
½ cup cottage cheese
½ cup strawberries
1 multivitamin and mineral tablet
Yields 529 calories, 30 grams of protein, 77 grams of carbohydrates, and 12 grams of fat.
9:30 am Mid morning meal
1 scoop protein powder (2oz)- 22 grams
1 cup orange juice
1 medium banana
1 ½ cup 1% milk
Yields 487 calories, 35 grams of protein, 73 grams of carbohydrates, 6 grams of fat
12:00 pm Lunch -lean roast beef sub
6 " whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices,
½ oz low fat cheddar cheese
2 tbsp mustard
1 cup 1% milk
Yields 502 calories, 43 grams of protein, 47 grams of carbohydrates, and 16 grams of fat
2:30 pm Mid afternoon meal
1 granola bar -Quaker
½ cup blueberries
1 tbsp brown sugar
1 cup low fat natural yogurt
½ glass of low fat milk
Yields 528 calories, 19 grams of protein, 90 grams of carbohydrates, and 10 grams of fat
2 glasses of pure water
Branched chain amino acids
5:15 pm workout
2-4 glasses of pure water while working out
6:30 pm post workout meal
1 cup strawberries
1 cup low fat strawberry yogurt
1 scoop(2oz) vanilla protein powder- 22 grams
½ tbsp honey
1 cup 1% milk
1 cup orange juice
5 grams creatine monohydrate
Yields 549 calories, 41 grams of protein, 75 grams of carbohydrates, and 6 grams of fat.
8:30 pm dinner -chicken teriyaki
3 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
½ can (4 ounces) sliced water chestnuts
½ cup rice
1 cup pure water
Yields 549 calories, 38 grams of protein, 69 grams of carbohydrates, and 13 grams of fat
10 grams of L-glutamine with 1 glass of pure water
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