* Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” fat like a spoon of almond butter or slice of avocado.
* Midmorning snack: protein bar
* Lunch: albacore tuna wrap or chicken and salad
* Mid-afternoon snack: protein bar, protein shake (whey and water) or apple and almonds
* Dinner: broiled fish or chicken, brown rice, vegetables, and salad
* Evening Snack: protein shake
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