Time

after waking up 7:00

7:20

9:00

meal 1 12:30

meal 2 15:30

Pre-workout 16:30
17:00 - 18:20

Post-workout 18:25

meal 3 19:25

before bed

drink at least 3- 4L of water per day, this mean your whole water intake include shakes and all other stuff you drink while tr
on non-lifting days you dont need to take PRE and POST-workout supplements
if you want to eat flexible your macros are: 230g carbs, 185g protein, 70g fats
if you want to work out a different time, that just set your meals to fit your schedule!
this are all portions to eat for one day, so if you need to change time-line that you can place th
REMEMBER: all weights are UNCOOKED RAW weights
 Meals Kcals
30g whey isolate 120 17,000
and 5g BCAA powder or caps (no tablets!) 4,650

80g of Oats (with low fat milk or even just warm-water) 285 5,688
2 boiled Egg (full egg) 160

here you can eat whatever you want for about 200 kcal (55gr oats) 200 3,911

80g pasta (you can eat potatoes or rice too) 290

100g Salmon (200gr cat fish) 204 14,000
plus 1 Tomato, 1/2 Sweet Pepper 25 3,333

65g rice 225

150g Beef (200gr chicken) 240 14,000
plus 1 cup/bowl Brokoli 30 3,333

3g Beta Alanin + 5g BCAA 7,200

Working Out

7g BCAA 6,300
30g Whey Isolate 120 17,000
3g Beta Alanin 2,700
3g Creatine 1,800
together in shaker and with water

300g potatoes 228 7,500

120g chicken 130 8,400
plus 1 Tomato, 1 Sweet Pepper 25

plus 2g Omega3 (Fish Oil Caps) 18

Kcal-Sum:
2300

per day, this mean your whole water intake include shakes and all other stuff you drink while training.
t need to take PRE and POST-workout supplements
our macros are: 230g carbs, 185g protein, 70g fats
fferent time, that just set your meals to fit your schedule!
o eat for one day, so if you need to change time-line that you can place the meal portions to a time wher
UNCOOKED RAW weights
 you can also eat 350g of Sweet Potatoes

prefer to eat carbs

uncooked weights

or any kind of vegetables that you want to eat

uncooked weights
you can go with chicken aswell, or thuna if you like
or any kind of vegetables that you want to eat

you can prepare this shake and take it with you to gym, after workout mix all together with water and drink it

uncooked weights

or any kind of vegetables that you want to eat

meal portions to a time where it fits your schedule, but eat everything before you go to bed.
with water and drink it

e you go to bed.