Time

after waking up 7:30

pre-meal 8:00

9:30

meal 1 12:30

meal 2 17:00

Pre-workout 19:00
19:30 - 21:00

Post-workout 21:00

meal 3 22:00

before sleep

REMEMBER: all amount of weight are UNCOOKED (raw) amount of grams. Not cooked-weight
drink at least 4L of water per day, this mean your whole water intake include shakes and all other stuff you drink while trai
on non-lifting days you dont need to take PRE and POST-workout stuff
if you want to eat flexible your macros are: 250g carbs, 190g protein, 50g fats

these timing is set for an example, of course you can set your times to fit your sche
 Meals
30g whey isolate
and 5g BCAA powder or caps (no tablets)
and a multi-vitamines supplement

80g of Oats (eat with lowfat milk, or with almond-milk, or even with just water)
2 boiled eggs

here you can eat what ever you want for aproximately 200 kcal

65gr rice
100g Salmon
plus 1 Tomato, 1 Sweet Pepper

65g rice
150g Beef
plus 1 cup/bowl Brokoli

3g beta alanin + 5g bcaa

Working Out

5g BCAA
30g Whey Isolate
3g creatine
2g Fish Oil (omega3)
together in shaker and with water

65g rice
120g chicken
plus 1 Tomato, 1 Sweet Pepper

2g Omega3 Fish Oil Caps

eight are UNCOOKED (raw) amount of grams. Not cooked-weight

day, this mean your whole water intake include shakes and all other stuff you drink while training.
eed to take PRE and POST-workout stuff
r macros are: 250g carbs, 190g protein, 50g fats

or an example, of course you can set your times to fit your schedule, because i dont know y
 Kcals
120

buy from supermarket

263 or you can eat 300g of Sweet Potatoes

160

200 fruits or anything you want to eat.

225 unboiled weights

202 you can eat Tuna Fish too, or Mackerel Fish
25

225 unboiled weights

240
30 or any kind of vegetables that you want to eat

120

18 usually it's 2 caps of fish oil

225 unboiled weights

139
25 or any kind of vegetables that you want to eat

18 usually it's 2 caps of fish oil

Kcal-Sum:
2235

dule, because i dont know your daily behaviour. So it means, all these meals are for 1 day,
se meals are for 1 day, you are freely to set your timing