2 whole large Omega-3 eggs
1 cup of liquid egg whites
4 turkey sausage links
2 pieces of whole grain whole wheat toast
1/2 cup oatmeal (made with 1/2 cup 2% milk, 1/2 cup water and 1 scoop ON 100% Gold Standard Whey)
1/2 cup plain low-fat yogurt
1 scoop ON 100% Gold Standard Whey
Turkey sandwich (2 slices of whole grain whole wheat bread and 2 slices of Healthy Choice turkey)
1 Peanut Crunch Bar (The recipe makes four 4 x 4" bars, but here are some ingredients of note: 1/2 cup low-fat cottage cheese, 1 cup natty PB, and 5 scoops ON 100% Gold Standard Whey)
Different every night. I live with my parents and eat whatever they make because I’m too tired after work or pressed for time (if it’s a workout night) to cook for myself. 2-3 nights out of the week, it’s some type of chicken with at least one vegetable such as corn or green beans.
PWO - Shake (3 1/2 tbsp rolled oats, 1 cup 2% milk, 1 cup low-fat cottage cheese, 1 scoop ON 100% Gold Standard Whey and 2 tbsp natty PB)
Off night - same as Snack 1.
For the next 6 or 7 months, my goal is to increase muscle mass while limiting the increase of body fat (I’m trying to avoid using the dreaded “b” word). What foods do you guys recommend I add to help me achieve this goal? Please give examples and mention which meal they should be added to. For what it’s worth, I am planning on replacing the ON whey with Metabolic Drive and working Surge Recovery into my diet, too. I’ve also thought about using Grow! Whey in my breakfast oatmeal, because I’ve read that it’s faster absorbing than Metabolic Drive.
Thank you, guys.