Gain muscle & loss Fat ~ meal plan ( 2200 calories )

Use only this meal plan on days when you're training really hard !

MEAL 1:

• 2 pieces ezekiel bread tost or whole grain bread
• omelet made with 1 whole egg, 10 egg whites mixed with vegetables

MEAL 2:

• 5 oz chicken breast 
• 1/4 cup brown rice 
• 1 cup broccoli  
• 7 walnuts

MEAL 3:

1/4 cup oats
2 scoops whey peotein isolate
1 tbsp almond butter

MEAL 4:

• 5 oz lean ground turkey
• 1 medium sweet-potato
• 1 cup green beans
• 2 tbsp cashews

MEAL 5:

• 2 scoops whey protein powder
• 1 scoop waxy maize

MEAL 6:

• 4 oz eye of round steak
• large green salad, with 1 tbsp extra-virgin oliven oil & balsamic vinegar
• 3g fish oil capsules

TOTALS:

175g carbs, 55g fat, 250g protein (2,200 calories)