A Sample Diet Day

26 years old male
6’0 / 190lbs 13%bf (140 when started)
been training seriously for 2years
meso-ecto
goal: mass

try to respect these principles:

  • eat frequently
  • less carbs
  • more protein
  • limit carbs to breakfast and postworkout
  • lot of veggies,fruits
  • drink >4L water a day

here is a sample day:

08:00 Meal A

2 whole eggs
2 egg whites
1 cup skim milk
1 ON whey scoop
1 banana
1/2 cup oats

2 fishoil caps

10:00 Meal B
1 ON whey scoop
1 yogurt

12:00 Meal C
1 “some” angus beef
1 cup brocoli
1/2 cup sugar peas
1/2 cup green pepper

2 fishoil caps

14:30 Meal D
1 chicken breast
1 cup brocoli
1/2 cup carrot
1/2 cup misc veggies !

17:00 Meal E (PREWORKOUT)
1 ON whey scoop
1 banana

18:00 TRAINING !

19:00 Meal F (right after workout)
1 ON whey scoop
1 gatorade

20:00 Meal G
big plate of brown pasta + meat sauce

22:00 Meal H
1 cup cottage cheese
1/4 cup fat free yogurt
1 scoop natural peanut butter
2 scoop skim milk