Preworkout (1-2hr)
1 scoop protein powder, 3 cups cheerios, 8oz 1 percent milk
post workout (1hr)
1 scoop protein powder, 1 banana, 3 cups cheerios, 8 oz milk
The rest of the foods have no timing involved, eat when you are hungry
6oz meat (lean beef, chicken, etc), ~300 calories from carbs (bun and baked chips, or 300 calories of rice, etc)
3 eggs, 2 slices whole grain bread, 12 oz milk
snack-PB sandwich, 1-2 servings of veggies
Workout
Monday
Bench press, 3 sets of 10
Cable Row, 3 sets of 10
Squat, 3 sets of 10
1/2 hour cardio
Wednesday
45 min cardio
Friday-repeat Monday
On non training days, drop 300 calories from carbs (drop 3 cups of cheerios)
Supplements
Multi Vitamin, 4 fish oil caps
Do this for 30 days, and tell me how much weight you lose, and how much strength you gain…
Done-your turn to work.
-T