This is my diet and training program.
Meal 1) 6 raw eggs, 1 glass 2% milk, 1 scoop protein powder, 1 cup of berries. (Blended)
1 cup rolled Oats, 1 cup raisins, 1 orange or mango, 1 banana, fish oil tablet.
Meal 2) 1/2 - 1lb of beef, 2 cups broccoli, 1 large yam, 1 glass of milk.
Meal 3) 1/2 - 1lb of beef, 3 handfuls of raw spinach, 1 cup Oats, 1 glass of milk.
Meal 4) 1 can of wild salmon, 1 cup of nuts/seeds (usually walnuts, pumpkin seeds and almonds.), water.
Meal 5) 1 cup of cottage cheese, 1 tbsp peanut butter, fish oil tablet.
Day1: ATG squat, Straight-Leg Deads, One leg calf raises.
Day2: Chins, Bent-rows, Shrugs.
Day3: Close-Grip Bench, Military Press, Grip. (Grip includes: “Heavy Grip” Crushers, Thick Bar Farmers walk, Reverse Curls.)