6 am- 24-36g of protein from a whey protein shake, fish oil, & multi vitamin
7am-2 eggs, 4 egg whites, 3 oz. ground turkey (99% ff),1/2 cup (dry measure) steel cut oatmeal w/ cinammon & maybe a piece of fruit if I'm lifting heavy that day.
10am-protein shake w/ around 40-50 g protein.
1pm-either 6 oz. tuna or 6 oz. 99% ff chicken (topped w/ salsa) with a salad (lettuce, onions, peppers, tomatoes, pickles, cuccumbers, hot peppers, carrots, and 1 oz. cheese-dressing is a little olive oil & apple cider vinegar)
4 pm-pre workout, protein shake w/ 30-40g protein. if it's a heavy lifting day, I'll add some carbs, like oatmeal or greek yogurt topped w/ wheat germ.
6-6:30 pm-post workout-shake w/ 50 g protein and maybe 10 carbs.
(pre-workout I also take 5g L-glutamine, 3g L-arginine and when I am on a creatine cycle, 5g creatine)
(post workout I also take 5g L-glutamine, 10g Leucine, 2g L-carnitine L-tartrate, and, again, if I'm on a creatine cycle, 5g creatine)
8pm-6oz. 99% ff chicken breast or turkey ( w/ homemade salsa and 1 oz. cheese)or lean beef (I prefer venison & bison, but it can be hard to find, 1 cup green beans or other green veggies.
11pm-cassein protein shake or cottage cheese. I may add some natural PB here if I haven't had enough calories.
Keep in mind I am over 40 and keeping my carbs low as I am trying to drop another 20#s of fat. I cycle in a higher carb day every 4-5th day if I feel weak in the gym.