High Calorie, High Carb Days Day 1
Meal 1: immediately after exercise
• 100 grams of whey protein
• 3 fists of vegetables
• 2 fists of starchy carbohydrate (about 100 g carbohydrate)
• 1/2 handful of legumes
• 1/2 handful of raw nuts
• 2 cups of water
Meal 2: about 3 hours later
• 75 grams of whey protein
• 3 fists of vegetables
• 1 fist of starchy carbohydrate (about 50 g carbohydrate)
• 1/2 handful of legumes
• 1/2 handful of raw nuts
• 2 cups of water
Meal 3: about 4 hours later
• 50 grams of whey protein
• 2 fists of vegetables
• 1 fist of starchy carbohydrate (about 50 g carbohydrate)
• 1/2 handful of raw nuts
• 2 cups of water Daily supplements:
• 10 g BCAA capsules before workouts
• 1 tablespoon fish oil
• 1 multi-vitamin
• 4000 IU vitamin D