Daily nutrition
January 3, 2008
Meal 1: Elite Protein Oatmeal Granola Flavor
Work out: Back/Abs 20 min light cardio
Post work out supplements: Cell mass. Kre-a-fem.
Meal 2: Mixed salad greens: 2 cups, Tuna 3 oz, 1 tbsp slivered almonds, 2 small tomatoes, 1 tbsp vinagrette salad dressing, 3 egg whites, 2 tbsp shredded cheese (scrambled)
Supplements: 2 Vaporize tabs
Meal 3:Hi Protein Bar Chocolate Brownie Flavor
Snack: Banana, 1 tbsp PB drizzle honey
Meal 4: 4 oz chicken breast, 1/2 cup beans, 1 tbsp wild rice, 1 cup mixed veggies,
Supplements: 2 Vaporize tabs
Meal 5: Goat Whey Protein Shake
Supplements: Cyclin tabs
January 4, 2008
Meal 1: Louis Rich: Egg white, turkey sausage, cheese, English muffin, small tangerine
Meal 2: Morninstar Farms Griller, Whole wheat bun, 1 cup veggies, 2 chocolate truffles :p
Supplements: 2 Vaporize tabs
Meal 3: 4 oz chicken breast, 2 cups mixed salad greens, 2 small tomatoes, 1 tbsp low fat vinagrette dressing
Meal 4: PB and J on whole wheat, hurchatta(sp)?
Meal 5: Whole wheat pasta 1 cup, lean ground turkey meat, tomato sauce, grean beans
Supplements: 1 Vaporize tab
Snack: Instone High Protein pudding with 1 tsp slivered almonds
Supplements: Cyclin tabs
Meal 6: 1/2 cup lean ground turkey, 1/3 cup rice a roni
Snack: 1 slice whole wheat bread 1 tbsp pb
January 9, 2008
Meal 1: Protein pancake: 1/3 cup oatmeal, 2 tbsp flaxseed meal, 4 egg whites, Splenda, cinnamon, 1/2 cup low fat yogurt, 1/2 cup fruit
Meal 2: Protein Shake, 1/2 banana with drizzle honey (after workout)
Meal 3: 4-5 oz Chicken breast, yam, broccoli
Meal 4: Mock Foo Young:4 egg whites, bean sprouts, mushrooms, spinach, onions, 2 slices of Ezekiel bread, salad
Meal 5: 4 oz talapia, 1/3 cup rice
Meal 6: Protein Shake Supplements:Cyclin, Kre-a-fem
January 10, 2008
Meal 1: Protein pancake, 1/2 cup yogurt, 1/2 cup fruit, non fat peppermint mocha (tall)
Meal 2: Protein shake
Meal 3: 5 oz Chicken breast, yam, broccoli
Meal 4: Protein Bar
Meal 5: 4 oz talapia, 1/4 cup white rice, green beans
Meal 6: Protein Shake (after tricep/back training) Supplements: Cyclin, Kre-a-fem, Vaporize
January 12, 2008
Meal 1: Protein pancake 1/2 cup yogurt, 1/2 fruit
Meal 2: Protein shake
Meal 3: 5 oz chicken breast, yam, green beans
Meal 4: Mock Foo young, 2 slices Ezekiel bread, salad
Meal 5: Protein Shake
Supplements: Cyclin, Kre-a-fem, Formagen, Vaporize
January 14, 2008
Meal 1:Elite Protein Oatmeal with Raisins
Meal 2: Protein Shake
Meal 3: 5 oz chicken breast, yam, broccoli
Meal 4: 1/2 cup yogurt, 1/2 cup fruit 3 oz tuna, salad, 1 tbsp low fat dressing
Meal 5: 5 oz Salmon red potato, green beans
Meal 6: Protein shake
Snack: 1 slice Ezekiael bread 1 tbsp Organic PB
Meal 7: (3am) Louis Rich Turkey Sausage Sandwich, Bowl of Honey Nut Cheerios
Supplements: Cell mass, Formigen, Kre-a-fem, Cyclin, Vaporize
January 15, 2008
Meal 1: Protein Shake
Meal 2: 3 oz Tuna, yam
Meal 3: 4-5 oz lean ground turkey meat, tomato sauce, 1/3 cup brown rice
Meal 4: 4 oz Chicken breast, red potato, green beans
Meal 5: Protein Shake
Meal 6: Turkey, non fat cheese on whole wheat bread
Supplments: Formigen, Cyclin, Vaporize
January 16, 2008
Meal 1: 4 egg whites, 1 yolk, spinach, onions, tomatoes
Meal 2: Protein shake (recovery drink after leg workout)
Meal 3: Tuna, yam
Meal 4: Protein Shake
Meal 5: 5 oz Chicken breast, broccoli
Snack: Celery stalk, 1 tbsp organic PB
Supplements: Formigen, Vaporize, NanoEFX, Cyclin, Kre-a-fem
January 17, 2008
Meal 1: 4 egg whites, 1 yolk, spinach, onions, tomatoes, 1/2 cup fruit, 1 tbsp plain low fat yogurt, Splenda
Meal 2: 6 oz Filet mignon, small red potato, green beans
Meal 3: 4 oz lean ground turkey meat, brown rice, zucchini, tomato sauce
Meal 4: 4 oz Chicken breast 1/3 cup white rice(in casserole with mushroom soup and cheddar cheese), green beans, 1 tbsp yellow corn
Meal 5: Protein Shake
Supplements: Formigen, Vaporize, Kre-a-fem, Cold Fx, Hot Rox
January 18, 2008 CHEAT DAY
Meal 1: Protein Pancake: 1/3 cup oatmeal, 1 tbsp Flaxseed meal, Splenda, Cinnamon, nutmeg, 4 egg whites, 1/2 cup fruit, 1 tbsp yogurt
Meal 2: 5 oz chicken breast, broccoli
Snack 1: 1/2 slice cheese pizza, 6 whole wheat Ritz crackers 1 tbsp organic PB, pineapple juice
Meal 3: Fish and Chips, Piece of chocolate cake, 3 sips strawberry shake
Snack 2:1 tbsp mixed nuts
Supplements: Cold Fx, Hot Rox, Formigen, Vaporize
