6.45am Strong black tea / coffee 40-50 mins low intensity cardio
7.30am breakfastPorridge: 30g oats + skimmed milk + tsp sugar 3 egg whites + 1 egg yolk scrambled 200ml fresh fruit juice
10.00am 100g chicken breast 2 oatcakes Fruit Mug green tea
12.30pm180g tuna or mackerel salmon or chicken breast 30g wholemeal pasta or basmati rice Large mixed salad Mug green tea
15.00pm 100g chicken breast 2 oatcakes Fruit Mug green tea
45 mins pre-workout20g whey protein powder in water 2 oatcakes Banana Drink water
45 mins intense weight training
Immediately post workout40g whey protein powder + 5g glutamine in water Evening meal
60 mins later150g lean red meat or 180g salmon steak
40g wholemeal pasta or 40g basmati rice or 2-3 small boiled new potatoes Large serving mixed vegetables
Read more at: http://articles.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx
