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Gym Diet

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Submitted By ikankering
Words 920
Pages 4
Week 1
Breakfast 1
1 scoop Whey Protein
Breakfast 2 (30-60 minutes after Breakfast 1)
3 whole eggs
4 slices low-fat turkey bacon
1 slice low-fat cheese
1 whole-wheat English muffin
(fry eggs in pan; cook bacon in pan; toast English muffin; Stack eggs on one slice of muffin, add cheese, top with bacon and then place other half of muffin on top to make breakfast sandwich)
Late-morning snack
1 cup low-fat cottage cheese
2 Tbsp roasted flax seeds
(sprinkle flax seeds on cottage cheese)
Lunch
6 oz. shrimp
2 cups mixed green Salad
2 Tbsp salad dressing (1 Tbsp olive oil/1 Tbsp vinegar)
(add shrimp to salad)
Mid-day Snack
2 scoops Whey Protein
1Tbsp Peanut butter
Pre-workout (within 30 minutes before workout)
1 scoop Whey Protein
Post-workout (within 30 minutes after workout)
1 scoop Whey Protein
1 scoop Casein Protein
2 slices white bread
2 Tbsp jelly
Dinner
8 oz Chicken breast
1 cup sliced zucchini
Late Night Snack (Eat right before bed)
1 scoop casein protein
1 oz. walnuts (about 14 halves)

Week 2
Breakfast 1
1 scoop Whey Protein
Breakfast 2 (30-60 minutes after Breakfast 1)
3 whole eggs
3 egg whites
1 cup cooked oatmeal
Late morning snack
1 scoop Whey Protein
Lunch
10 oz bag spinach
1/4 cup Oatmeal dry
1 whole large egg (hard boiled)
6 oz. Shrimp
2 Tbsp salad dressing (olive oil n vinegar)
Mid-day snack
1 cup low-fat cottage cheese
2 tbsp salsa
Pre-workout (within 30 minutes before workout)
1 scoop Whey Protein
Post-workout (within 30 minutes after workout)
2 scoops Whey Protein
12 oz. Gatorade
Dinner
9 oz. salmon Atlantic farmed
2 cups mixed green salad
1 Tbsp salad dressing (1 Tbsp olive oil/1 Tbsp vinegar)
Late Night Snack (Eat right before bed)
1 scoop Casein protein

Week 3
Breakfast 1
1 scoop Whey Protein
Breakfast 2 (30-60 minutes after Pre-breakfast)
3 whole eggs
3 egg whites
1 cup raw

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