16 ounces water. 200 mg of Coffeen (from a coffee supplement) a sugar-free/low-carb whey protein isolate shake 30 to 40 grams.
#6:30a.m.
exercise.
#8:30a.m.
end of exercise : a sugar-free/low-carb protein isolate shake 40 to 50 grams.
#10:00a.m.
One cup of low-fat cottage cheese and a piece of fruit.
#12.30p.m.
9 ounces of salmon, sautéed spinach or some other kinds vegetable & a small salad with extra virgin olive oil dressing on the side.
#3:00p.m.
Unsweetened yogurt and a handful of almonds.
#6.00p.m.
8 to 16 ounces of lean steak, steamed broccoli and cauliflower and a small salad with extra Virgin olive oil dressing.
#8:00p.m. Unsweetened yogurt and a handful of almonds.
Before bed take a slow-acting casein powder shake or lean meat such as turkey breast.
During the day, drink at least 2 to 4 liters of water.
