Speed321
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totals 316/283.5/73.5-3060 cals
Wake-up 7:00
7:15 Breakfast
4 whites
2 eggs
60g Strawberries
80g Oats
2 fish oil
1 multi
44/61/17
9:15 Snack
4 Egg Whites
1 egg
1 Low Carb Wrap
1 cup Pepper Mix
34/20/7
11:15 Lunch
6oz 96/4 Lean Beef
8oz Skim Milk
2 slices Ezeikel Bread
2 cups Lettuce
52.75/45/8
1:30 Snack
30g Casein Protein (on brand)
1 tbsp Natty PB
28/7/8
4:00 Pre-wo Meal
6oz Lean Turkey
62g Brown Rice
1 cup Brocolli + 1 cup Lettuce
2 fish oil
1 multi
44.5/50/6
4:45 Pre-wo Supps
4 hypertrop-x
4g Bcaa
2g Taurine
800mg Tyrosine
3g Tri-creatine Malate
2g Tri-creatine Orotate
200mg caffiene or 3 RPM
5:30 Supps
4 hypertrop-x
6g Bcaa
5:30-6:30 WO
6:30 Post-wo Meal
150mg CoQ10
3g L-Leucine
2g Beta-Alanine
45g Whey Protein (EAS brand)
1 medium Banana (4oz)
40g Oats
40/57.5/5.5
8:00 Post-wo Meal 2
7oz Talapia
4oz Sweet Potatoe
2 cups Brocolli
2 tsp EVO
3 fish oil
41/33/14
10:00 30min B4 bed Meal
1 cup Fat Free Cottage Cheese
7g Walnuts
32/10/8
look solid? also if using complex carbs post wo, when should u eat ur next whole food meal?
Wake-up 7:00
7:15 Breakfast
4 whites
2 eggs
60g Strawberries
80g Oats
2 fish oil
1 multi
44/61/17
9:15 Snack
4 Egg Whites
1 egg
1 Low Carb Wrap
1 cup Pepper Mix
34/20/7
11:15 Lunch
6oz 96/4 Lean Beef
8oz Skim Milk
2 slices Ezeikel Bread
2 cups Lettuce
52.75/45/8
1:30 Snack
30g Casein Protein (on brand)
1 tbsp Natty PB
28/7/8
4:00 Pre-wo Meal
6oz Lean Turkey
62g Brown Rice
1 cup Brocolli + 1 cup Lettuce
2 fish oil
1 multi
44.5/50/6
4:45 Pre-wo Supps
4 hypertrop-x
4g Bcaa
2g Taurine
800mg Tyrosine
3g Tri-creatine Malate
2g Tri-creatine Orotate
200mg caffiene or 3 RPM
5:30 Supps
4 hypertrop-x
6g Bcaa
5:30-6:30 WO
6:30 Post-wo Meal
150mg CoQ10
3g L-Leucine
2g Beta-Alanine
45g Whey Protein (EAS brand)
1 medium Banana (4oz)
40g Oats
40/57.5/5.5
8:00 Post-wo Meal 2
7oz Talapia
4oz Sweet Potatoe
2 cups Brocolli
2 tsp EVO
3 fish oil
41/33/14
10:00 30min B4 bed Meal
1 cup Fat Free Cottage Cheese
7g Walnuts
32/10/8
look solid? also if using complex carbs post wo, when should u eat ur next whole food meal?