Foods
chicken breast
Tuna, cod, halibut
lean red meat
fat free dairy - cottage cheese
egg whites
protein powder
Veggies (no peas, carrots, corn)
No limit foods
lemon, spices, vinegar, mustard, soy sauce, salsa
No limit drinks
Water, soda, cofee, mio, tea, broth
2 workouts a week - full body - low volume, high intensity
5-10 carbs right before workout
900g chicken
500g broccoli
Salt heavily
600-1200mg calcium
1g potassium
500mg magnesium
multivitamin
creatine
9 x omega 3
vit d
morning - shake
ec
potass
omega/mag
lunch - shake
calc/mag
potas
omega x 3
ec
dinner - Chicken
calc/mag
potas
omega x 3
ec
evening - Cottage
calc/mag
potas
omega x 3
D
multi
creatine
6 weeks max
1 free meal per week
Refeed once a week up to maintenance calories - mostly carbs (5 hours)
Free meal once a week (low cal still)