Meal 1: 4 egg whites 4 oz chicken 1 cup oatmeal

Meal 2: 6 oz chicken breast, 1 cup of rice

Meal 3: 6 oz lean red meat, 1 cup of rice, ½ cup of broccoli

Meal 4: 6 oz chicken green salad oil and vinager

Meal 5: 6 oz  tilapia and choice of greens

*Upon waking up in the morning, I drink 2 scoops of Hyro Whey with cold water and do the same after workouts