01dragonslayer
Iron Killer
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This muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals.
| Meal | Food | Protein | Calories |
|---|---|---|---|
| Meal#1 7:00 | 30 grams of whey protein taken with water. 30mins later, omelette using 2 full eggs and 4 egg whites and two pieces of brown toast. 1 glass of 100% orange juice. | 60g | 550 |
| Meal#2 10:00 | Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. Two whole large bananas. | 45g | 400 |
| Meal#3 1:00 | 150 grams of either lean beef, skinless chicken or tuna. Wholemeal bread or brown rice. Salad and one piece of fresh fruit. | 35g | 500 |
| Meal#4 4:00 | Weight gainer shake which includes 40 grams of protein, 40 grams of pure carbs and 5 grams of creatine. 3 low fat biscuits. | 40g | 500 |
| WORKOUT | |||
| Meal#5 6:00 | Post workout shake. 40 grams of whey protein, 25 grams of dextrose and 5 grams of creatine. | 40g | 350 |
| Meal#6 7:00 | Post workout meal. 150 grams of lean beef, chicken or fish. Brown rice and green vegetables. | 40g | 550 |
| Meal#7 10:00 | Before bed protein injection. 30 grams of whey protein taken with water. (You may take casein protein before bed if you want slow absorption protein) | 30g | 160 |
| Totals: | 270g | 3510 |
