Meal 1
Milk (2%), 8 oz.
Protein powder, 1 scoop stirred into milk
3 rice cakes or 2 slices of whole-wheat bread
with peanut butter (2 tbsp.)
Meal 2
Meal replacement (like Muscle Meals),
1 packet in water
Meal 3
Tuna Sandwich on whole-wheat bread
Apple
Nuts (handful)
Meal 4 (about an hour before training)
Meal replacement (like Muscle Meals),
1 packet in water
Meal 5 (immediately after training)
Postworkout drink (like RecoverX), in water
Creatine
Meal 6
Chicken breast, 1 large
Broccoli, 1 cup
Salad with light dressing
Calories:2,596
Protein: 249 grams (38 percent)
Fat: 69 grams (26 percent)
Carbs:223 grams (36 percent)
X-treme Lean Diet