AM Fasted Cardio:

4 sessions x 25 minutes
Stairmaster level 7

Training Split:

2 days on 1 day off:

PULL
PUSH
OFF
LEGS
PULL
OFF
PUSH
BACK HAMS
off

TRAINING DAY DIET:

Meal 1:
40g protein via Whey Isolate
80g oats
100g blueberries
15g Almond butter

Meal 2
6oz Flank Steak or Sockeye Salmon, cooked wt
240g white jasmine rice cooked wt
100g pineapple
100g spinach

Meal 3 (pre workout meal):
6oz chicken
240g white jasmine rice
100g banana
15g almond butter
20g honey

Pre/Intra Shake

900mg alpha GPC
6g Citrulline
5g Hydromax
20g EAA
3g Creatine monohydrate
2g Pink Salt
20+ ounces of water

POST WORKOUT
40g protein via whey isolate
2 Bagel
40g Jam

Meal 4:
6oz chicken
240g rice
100g mango and papaya
16g almond butter
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
240g white jasmine rice
15g olive oil
100g spinach

Meal 6
3 whole eggs
3oz chicken cooked wt
2 rice cakes
1 Grape Fruit
100g spinach

597g carbs, 333g protein, 69g fat; 4341 kcal

OFF DAY DIET:

Meal 1:
40g protein via Whey Isolate
60g oats
100g blueberries
15g almond butter

Meal 2
6oz Flank Steak or Sockeye Salmon, cooked wt
140g white jasmine rice cooked wt
100g pineapple
100g spinach

Meal 3:
6oz chicken
180g white jasmine rice
50g banana
100g spinach

Meal 4:
6oz chicken
180g rice
100g mango and papaya
16g almond butter
75g Green beans cooked

Meal 5
6oz chicken, cooked wt
180g white jasmine rice
15g olive oil
100g spinach

Meal 6
3 whole eggs
3oz chicken cooked wt
1 English muffin
100g spinach

328g carbs, 287g protein, 65g fat, 3045kcal