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Diet
Low day
Meal 1
2/3cup oats
2 scoop of whey
20ml flax oil
meal 2 or pre workout
150g tuna with olive oil
200g potato
meal 3 or post workout
200g chicken
1 cup cooked rice
100g pineapple
meal 4
200g steak
vegetables
meal 5
4 whole eggs with spinach
on high day same foods but increase carbs and eat them at every meal.
supplements
5g glutamine morning/bed pre/post
3g fish oil 2x day
1500mg vit c
multi vit
magnesium tab
creatine
vitargo on high carb days 50g intra workout
Extend BCAA while training
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