Meal 1- (10:00am)

-1 Multi-V Pill
-1 Fish Oil Pill
2 Pieces of whole wheat bread
140cals, 1fat, 27carbs, 6pro
2 tspn of peanut butter
180cals, 16fat, 6carbs, 6pro
2 tspn of strawberry jam
100cals, 26carbs
1 Cups of Skim Milk
90cals, 13carbs, 9pro
1/6 cup of Walnuts
100cals, 10fat, 2carbs, 2.5pro
Total: 610cals, 74carbs, 23.5pro, 24fat
Meal 2 -Pre Workout (11:30pm)
1 Scoops of Muscle Milk
262cals, 13fat, 24pro, 9carbs
1 Cups of Skim Milk
135cals, 20carbs, 13.5pro
Fruit (2x Bananas)
210cals, 54carbs, 2pro, 2fat
Total: 607cals, 70carbs, 39pro, 3fat
WORKOUT 12:30PM-1:45PM
Meal 3 -Post Workout (2:00pm)
1 Scoop of ON WHEY
120cals, 1fat, 3carbs, 24pro
1 Cup of Skim Milk
90cals, 13carbs, 13pro
3 Apples, Red Delicious
381cals, 99carbs, 3pro
Total:

591cals, 1fat, 115carbs, 47pro

Meal 4- Snack/ Post workout Recovery meal (3:00pm)

- 1 Multi-V Pill
- Fish Oil Pill
1 Baked Potato
330cals, 76carbs, 7pro
Total:

330cals, 76carbs, 7pro

Meal 5- Dinner (5:30pm)

Chicken Breast
Vegetable
1/4 cup of walnuts
Skim Milk
Total:

120cals, 2fat, 25pro

40cals, 8carbs, 1pro
200cals, 20fat, 5pro, 4carbs
90cals, 13carbs, 13pro

450cals, 22fat, 24carbs, 42pro

Meal 6 Bed Time Meal (9:30pm)

2 Scoops of CytoGainer
285cals, 27pro, 3fat, 37.5carbs
2 Cups of Skim Milk
180cals, 26carbs, 18pro
1/6 cup of Walnuts
100cals, 10fat, 2carbs, 2.5pro
Total: 565cals, 13fat, 65.5carbs, 47.5pro
TOTAL:
CALORIES: 3153
CARBS 424.5g
PROTIEN: 205
FATS: 63g