Meal 1 PRE-WO: 40gm Protein powder, 45gm Oatmeal, 3 fish oil capsules
Peri-Workout: 1 Scoop Xtend, 5gm creatine, 1/2 scoop jackd
Meal 2 PWO: 40gm Protein Powder, 3.5 rice cakes
Meal 3: 40gm greek yogurt, 25gm carb (1 nectarine+carbs in greek yogurt)
Meal 4: P28 Flat Bread, 10gm egg whites, roasted red peppers, 3 fish oil
Meal 5: 40gm lean burger (2 pattys), 30gm (6oz) sweet potato, large green salad 2 tbsp low fat/cal dressing
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Workout: Chest
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