Meal 1:

10 oz cod

2 whole eggs

2 cups oatmeal

Meal 2:

8 oz cod

12 oz sweet potato

1 cup veggies

Meal 3:

8 oz chicken

2 cups white rice

1 cup veggies

Meal 4:

8 oz cod

2 cups rice

1 cup veggies

1 tbsp fish oil

Meal 5:

8 oz steak

12 oz baked potato Spinach salad

Meal 6:

10 oz cod

2 cups rice Salad

Meal 7:

30 grams casein protein

10 egg-white omelet

1 cup veggies

1 tbsp omega-3 fish oil

► “I do cardio 4–5 a.m., then take 4–6 scoops of Optimum’s Amino Energy.”

► “After cardio I eat breakfast [Meal no. 1].”

► “After breakfast I hit the iron for 90 minutes.”

► “Post-workout I have 60 grams Optimum Nutrition’s Platinum Hydrowhey with 15 grams of glutamine.”

► “Thiry minutes later I consume 32 oz of Gatorade.