Meal 1: 20g Whey w/ Water
Meal 2: 100g Oats, 5 whole eggs, apple
Meal 3: Shake: 1 cup Water, 3/4 cup Whole Milk, 40g PnutButter, 30g Whey, 20g Oats, 1/2 Banana
Meal 4: 150g Tuna in WholePita with Mayo and lettuce/onions, apple
Meal 5: Same as meal 3
Meal 6: 30g Whey + 25g Dextrose + 25g maltodex.
Meal 7: 75g Brown Rice, 150g Lean red Beef, 2 cups frozen vegies
Meal 8: 40g Whey in water, Fish oil
Staples: 10g Creatine Mono pre/post Workout. 10g Glutamine w/ meal 8. EFA's throughout the day, multivitamins
Snacks: Cottage cheese, String cheese, mixed nuts, dried fruits.
Total: about 3500 calories, about 280g protein.