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