This meal plan is broken down by the time of day – what you crave – and great sample meals – with a 4:30 workout time
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6:35 AM – Breakfast - Fast Acting Proteins with Complex Carbs for Breaking Out of Your Overnight Fast

Steel Cut Oats with Honey and Scoop of Whey Protein or
A Bowl of Total Mixed with Berries with Four Egg Whites and One Whole Egg

9:30 AM – Mid Morning Snack – Protein and Healthy Fats for Keeping Your Fat Hormones in Check

Peanut Butter on Whole Wheat Bread or
An Apple with a Handful of Almonds

12:00 PM – Lunch - Lean Proteins and Complex Carbs for Staying Anabolic

Roast Beef Sandwich on Wheat Bread or
Smoked Turkey Slices with Quinoa

2:00 PM – Afternoon Snack – Lasting Energy Along With Proteins to Peak During Your Workout

Chicken Salad with a Side of Black Beans
Sushi with a Side of Soba Noodles

4:00 – Pre-Workout Snack - Fast Acting Proteins and Energy for Your Workout

Scoop of Whey Protein with Mashed Sweet Potatoes or
Fat-Free Yogurt with Berries

4:45 – Workout Time!

6:00 – Post Workout – Fast Proteins and Fast Carbs For a Quick Recovery

Two scoops of Whey Protein and 32 Ounces of Gatorade or
a Tall Glass of Non-Fat Chocolate Milk

7:30 Dinner – Slow Digesting Lean Proteins and Complex Carbs To Promote Muscle Growth and Avoid Fat Gain

Salmon with Brown Rice and Salad or
Flank Steak with Beans and Veggies

10:00 – Late Night Snack – Slow Digesting Casein Proteins to Nourish Your Muscles While You Sleep!

Low Fat Cottage Cheese or
Casein Protein Shake

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On non-workout days, simply drop your post-workout shake since you won’t be burning those extra calories or need any simple sugars for recovery.