06/05 Day 1: Moderate training - Base Template

Weigh in: 152 lb 

Train after 2 meals

Meal 1 (wake up)

1 cup raw spinach & mushrooms

3 eggs
1 egg white
1 oz turkey bacon
1 tsp olive oil

Meal 2 (1-3 hours before workout)

3 oz ground chicken breast (18g protein)

5.2 oz sweet potato (30g carbs)

1 cup broccoli (handful greens)

1.5 tsp olive oil (7g fat - 1/2 serving)

Meal 3

During workout, drink 20g (1 scoop) whey protein in water, and 1 grape powerade (50g workout carbs)

Meal 4 (40 minutes post workout)

3 oz grilled chicken breast (18g protein)

7 oz sweet potato (40g carbs)
10 oz watermelon (7.5g carbs)

1 cup asparagus (handful greens)

1.5 tsp olive oil (7g fat - 1/2 serving)

Meal 5 (2-4 hours after last meal)

3 oz any lean meat of choice

1 cup broccoli

2.5 oz brown rice

4.1 oz avocado

Meal 6 (bedtime)

20g (1 scoop) protein in water

weighed 30g peanut butter (15g fat - 1 serving)

1 1/3 slice of ezekiel bread