[adonis]

Meal Plan

Wakeup
· 35g Table Sugar
· 5g Creatine
· 1 Cup of Juice

Breakfast
· 3 Weetbix
· 250ml Low Fat Milk
· 30g Protein ŵ Water
· 2 Slices of Whole Wheat Toast
· Butter
· Milk Coffee
· Multi-Vitamins Tablet

Mid Morning
· 20g Protein
· 5ml Flaxseed Oil
· Water
· 2 Slices Whole Wheat Toast

Lunch
· Skinless Chicken Breast or Lean Steak
· Baked Potatoes or Pasta or Rice
· Mixed Vegetables or Salad with Fat Free Dressing
· Water

Afternoon Snack
· Ny-Tro PRO 40 MRP
· 5ml Flaxseed Oil

Dinner
· Water
· Source of Protein
· Source of Complex Carbs
· Mixed Vegetables or Salad
· Fat Free Low Carb Dessert

30mins before Bedtime
· Zinc & Magnesium Aspartate (ZMA)

Bedtime
· 30g Protein
· 2 Tbsp Heavy Cream or 5ml Flaxseed Oil
· 4 Frozen Strawberries
· Water

==================================================

Post Workout
· 35g Table Sugar
· 5g Creatine
· 1 Cup of Juice

30mins after Post Workout
· 40g Protein
· 40g Carb Powder
· Fruit Juice

Protein: More than 220g
Carb: More than 300g
Fat: Around 45g
Protein Powder contains bcaa's and l-glutamine