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inapsine · Joined: 26 Jun 2007 Posts: 38

breakfast 1: cereal high fibre with milk , yoghurt, cottage cheese.
or breakfast 2: cereal with milk, grilled bacon, egg and/or sausages grilled

pre workout meal 1: oatmeal and raisons with half scoop protein powder.
pre workout meal 2: half tin tuna and slice of bread

workout: 5 part workout 3 days a week and cardio and abs alternating 3 days a week

post workout meal 1: protein shake, tuna or other fish+ salad
post workout meal 2: cottage cheese and shake + salad

meal 4 : fruit and small protein source such as chicken, turkey and 10- 15 almonds.

Meal 5: 6 ounces of lena meat and vegetables.

this good protein intake is around 150-180 grams a day and i weigh 197 lbs.

3-4 litres of water too drink

swanso5 · Posted: Wed Jul 25, 2007 9:06 pm Post subject:

breakfast 1: cereal high fibre with milk , yoghurt, cottage cheese.
or breakfast 2: cereal with milk, grilled bacon, egg and/or sausages grilled...add fruit whichever one you have and have it first

pre workout meal 1: oatmeal and raisons with half scoop protein powder...don't need oatmeal as you'ver had cerial at breaky
pre workout meal 2: half tin tuna and slice of bread...make a full tin and a aniother slice of bread...add fruit again

workout: 5 part workout 3 days a week and cardio and abs alternating 3 days a week

post workout meal 1: protein shake, tuna or other fish+ salad
post workout meal 2: cottage cheese and shake + salad...as soon as i finish my last rep i have a protein shake and than a bowl of sugary cerial...30 - 60mins later i'll have a sandwhich

meal 4 : fruit and small protein source such as chicken, turkey and 10- 15 almonds...don't need fruit here but add pasta or rice

Meal 5: 6 ounces of lena meat and vegetables.

this good protein intake is around 150-180 grams a day and i weigh 197 lbs...protein needs to be at least 197g/day

3-4 litres of water too drink

any healthy fats??? you don't seem to be eating enough...i eat way more that at 164pds everyday for maintenance

inapsine · Joined: 26 Jun 2007 Posts: 38

i eat almonds what else would you suggest for healthy fats

Boss Man · Posted: Mon Jul 30, 2007 4:54 pm Post subject:

Flaxseed Oil, Udo's Oil, Fish Oil, Olive Oil, Flaxseeds, Omega Fatty Acids. Polyunsaturated / Monounsturated Spreads.

swanso5 · Posted: Mon Jul 30, 2007 8:48 pm Post subject:

and avocado

Boss Man · Posted: Mon Jul 30, 2007 10:40 pm Post subject:

I should have also mentioned Nuts and Seeds, but go for low Salt with Nuts, if you have them, and be careful of Cashews, they rate about 22GI, so they will impact on Bloodsugar, unlike most other Nuts which don't.