Mass Muscle Building Diet

Breakfast (7am): 1 cup oats with honey and peanut butter
                             1 scoop whey protein
                             3 egg whites

Snack (10am):     1 serving mass building protein shake
                             1 large fruit low in suger eg: apple,bannana etc

Lunch ( 12am):    300g steak
                             1 whole sweet potato or one cup of rice
                             Half a avo

Snack (3pm):      1 tin of tuner (1 tablespoon low fat mayo for taste)
                            5 provitas
                            8 almonds
          
Dinner (6pm):    3 chicken breasts
                           One of basmarti rice
                           Green veggies (eg brocali,green beans etc)

Bed time
(30 min prior):  1 serving mass building protein shake 

(After training be it any time, we advise you to have a whey protein shake to help with muscle recovery)
 NB: consume at least 8 glasses of water a day with this diet