Choopa Phil

Ill post up my cookie cutter for ya...this is what I follow for the most part and have posted several times in the past. I wouldnt charge ya I was just kidding around.

Meal 1:
1.5 scoops protein (Mixed in water) or 10oz liquid whites - YES LIQUID you can drink these!
1cup oatmeal OR 4 slices Ezekiel bread OR 1.25 cups rice
¼ cup berries (black/blue/rasp) (OPTIONAL)
2 Fish oil caps

Meal 2:
8 oz Steak
1 cup green veggies
Digestive Enzymes

Meal 3:
6-8oz Chicken or tukey or tilapia
1 cup jasmine rice or 8 oz yam

Meal 4:
8 oz chicken, turkey, or tilapia
1 cup green veggies

Meal 5:
1-1.5 hr before workout
6 oz Chicken or 6 oz tilapia
8oz sweet potato OR 1 cup jasmine Rice (10oz or 1.25c on legs and chest day)

TRAIN AS INTENSE AS POSSIBLE-- intraworkout (during) 1 scoop Karbolyn (50G Carbs)

Meal 6
:Immediately POST WORKOUT::
1.5 scoops Protein
1 scoops KARBOLYN

1 HOUR LATER

Meal 7:
10oz liquid whites or 8 oz tilapia
1 cup any green veggie
2 fish oil caps + 1 serving natural PB

If still awake::: another meal is okay must be 6oz tilapia OR can of tuna (plain)

SLEEP

NOTES:
-Fluids - Have at least 1 gallons of water per day (count the Green Tea as water). Stay away from fruit juice. Keep the sugars low to zero.
-Splenda, truvia, mustard, hot sauce, sugar free ketchup, and seasonings are all okay. Look into Walden Farms, they make calorie free dressings and things to put on your chicken/turkey
-CHEAT MEAL—1-2 cheat MEALS per week


Keep in mind youll need to tweak things...but the composition of each meal proteins/fats/carb macros are all on point for staying lean while putting on mass.

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