6am- 5 egg whites 1 whole, 3 oz. chicken breast and 1 cup oats.
Sometimes substitute chicken with 1/2 cup cottage cheese and the oats with grits.
915am- 3 oz. almonds and 6 oz. greek yogurt
noon- 9 oz chicken breast and medium sweet potato
Sometimes substitute sweet potato with 1 cup of brown rice and chicken with flounder
220pm- 1 cup broccoli 1/2 can tuna
500pm- post workout. 1 gatorade and 45g whey
600pm- I switch these every other day
9 oz. chicken breast 1 cup brown rice and large salad
8 oz. steak medium sweet potato and large salad
915pm- 10 oz skim milk and 45g protein.
I have been on this diet for 2 months and i started at 179pounds and currently 183. I have leaned out very much with solid mass gains and still very small amount of belly fat. Work out was 5 days a week. just recently switched to 3 on 1 off. all body parts hit 2 times a week.
What do you think??