Ok , to give aexample first thing in the morning took 1 cap of each ,shower and before going to work 1 banana and protein shake , later at work 1 spoon of natural peanut butter and 1 cup f greek yogurth and hanful of almonds, later on for lunch 2 cans of tuna and 1 apple and water , around 4 pm Iwill have a chicken brest with some broccoli and a protein shake , around 6 :30 I will working out , sipping some bcaas and later 6 oz rib eye and half of a avocado and a protein shake , this is 1 day sample but to give you an idea,
Thanks.