Drink 1,2+ gallons of water a day..

On wake up ProteinFat Karbs Kcal

glutamin 5g 4.995 0 0 20
bcaa 5g 4.995 0 0 20
EAA 5g 4.995 0 0 20
1 pressed lemon
magnesium 300 mg
1 cup of green tea or coffee
30minutes cardio

Post cardio
Whey hydrolysate 20 g 15.6 1.12 1.62 78.6

Meal 1
Egg white 100 ml 11 0.2 0.7 51
egg 50 g 6.5 5.5 0.55 77.5
cream of rice 25 g 1.95 0 18.98 85.75
blueberries 25 g 0 0 3.5 14.25

Multivitamin/mineral
omega 3 2g
zink 50 mg
berberine 500 mg
Vitamine d ### iu

Meal 2
Chicken 125 g 28.75 2.625 0 138.75
Rice 25 g 1.95 0 18.98 85.75
Broccoli 50 g 1.6 0 0.95 14
rALA 400 mg
Chromium 400 mcg

Meal 3
Chicken 125 g 28.75 2.625 0 138.75
Rice 25 g 1.95 0 18.98 85.75
Broccoli 50 g 1.6 0 0.95 14
Extra virgin olive oi 5 g 0 5 0 44.215
NAC 600 mg
Before training
EAA 5g 4.995 0 0 20
Creatine 5g
HMB 3g
Magnesium 300 mg

Intra workout
EAA 15 g 14.985 0 0 60

Post wokout
Whey hydrolysate 20 g 15.6 1.12 1.62 78.6
15 minutes later
Glutamin 7g 6.993 0 0 28
HMB 3g

30/45 minutes later

Meal 4
Lean beef 125 g 26.25 4.625 0 146.25
Cream of rice 25 g 1.95 0 18.98 85.75
rALA 400 mg
Cromium 400 mcg
Berberine 500 mg

Meal 5
White fish 250 g 44.75 2.75 0 202.5
Salad 100 g
Macadamia nut oil 5g 0 4.65 0 40
1 table spoon apple cider vinegar
Zinc 50 mg

Meal 6
Whey isolate 35 g 29.75 0.63 0.63 126.35

Macadamia nuts 20 g 1.6 15.2 2.8 143.6

Omega 3 2g

Before bed
GABA 1g
Melatonin 3 mg
ZMA 1 dose
NAC 600 mg

Total 261.51 46.05 89.22 1819.36

Protein Fat Karbs Kcal
High kcal days for chest and quads
On wake up ProteinFat Karbs Kcal
glutamin 7g 6.993 0 0 28
bcaa 5g 4.995 0 0 20
1 pressed lemon
magnesium 300 mg
1 cup of green tea or coffee
30minutes cardio

Post cardio
EAA 10 g 9.99 0 0 40
Glutamine 7g 6.993 0 0 28

Meal 1
Egg white 200 ml 22 0.4 1.4 102
egg 50 g 6.5 5.5 0.55 77.5
cream of rice 35 g 2.73 0 26.565 120.05
banana 60 g 0.66 0 13.8 52.8

Multivitamin/mineral
omega 3 2g
zink 50 mg
berberine 500 mg
Vitamine d ### iu

Meal 2
Chicken 125 g 28.75 2.625 0 138.75
Rice 35 g 2.73 0 26.565 120.05
Broccoli 50 g 1.6 0 0.95 14
rALA 400 mg
Chromium 400 mcg

Meal 3
Chicken 125 g 28.75 2.625 0 138.75
Rice 35 g 2.73 0 26.565 120.05
Broccoli 50 g 1.6 0 0.95 14
Extra virgin olive o 5 g 0 5 0 44.215
NAC 600 mg

Before training
EAA 5g 4.995 0 0 20
Creatine 5g
HMB 3g
Magnesium 300 mg

Intra workout
EAA 10 g 9.99 0 0 40
Pure coconut wat 300 ml 2.1 0.6 11.1 57

Post wokout
Whey hydrolysate 20 g 15.6 1.12 1.62 78.6
15 minutes later
HBCD 20 g 0 0 19.4 76.2
EAAs 10 g 9.99 0 0 40
HMB 3g
Creatine 5g

30/45 minutes later

Meal 4
Lean beef 125 g 26.25 4.625 0 146.25
Cream of rice 50 g 3.9 0 37.95 171.5
rALA 400 mg
Cromium 400 mcg
Berberine 500 mg

Meal 5
White fish 300 g 53.7 3.3 0 243
Sweet potato 100 g 1.6 0 20 85
Salad 100 g
Macadamia nut oi 5 g 0 4.65 0 40
1 table spoon apple cider vinegar
Zinc 50 mg

Meal 6
Egg white 100 ml 11 0.2 0.7 51
egg 50 g 6.5 5.5 0.55 77.5
Macadamia nuts 20 g 1.6 15.2 2.8 143.6
Omega 3 2g
Before bed
GABA 1g
Melatonin 3 mg
ZMA 1 dose
NAC 600 mg

Total 274.25 51.35 191.47 2327.82

Protein Fat Karbs Kcal