[Little Juice]

for your first meal, try added some oatmeal or something. you need carbs in that meal. also have water with that meal instead of milk because milk will slow down the absorption of protein. this is no good because your body is in a catabolic state after sleeping for 8-10 hours with no food. therefore, you need protein asap. whey is quick absorbing and so are egg whites so you're good with that.

also, I highly recommend you add a post-workout shake!!!