Diet:
1. 100 grams oats, 2 scoops whey, 500 ml soya milk, 15 ml flax - 1000 cal
2. Half of above. - 500 cal
3. Turkey and butternut squash sandwich, carrot cake, innocent smoothie - 700 cal
4. 250 grams chicken and basmati rice - 600 cal
5. 200 ml fruit juice (to take wi creatine tabs)
<workout>
6. 2 scoops whey + 50 grams dextrose - 400 cal
7. 250 grams chicken + basmati rice - 600 cal
8. 3 scoops whey + olive oil (last meal and finished in middle of night) - 400 cal
Total - round about 4200 cal, 350 grams protein |