Eat to get lean and stay lean

High protein mid carbs diet for toning up and building muscle and strength.

By ex British Bodybuilding Champion and Ironman Competitor: "Rambo" Georgiou

Morning

4 to 6 egg whites (no yolk) scrambled
Porridge Oats with skimmed milk and honey
Tea or coffee no milk or sugar

During the day: mixed fruit +
Water

Mid day food

Chicken or tuna salad sandwich (Brown Bread)
Any cabs rice, jacket potatoes or spaghetti
Orange, apple juice or water
Tea or coffee no milk or sugar

During the day: mixed fruit +
Water

Main meal must be eaten before 7 PM

Chicken or fish with mixed salad (Maximum 2 slice Brown Bread)
Orange or apple juice
Water

Please note no solid foods after 8PM, if you get hungry in the evening only mixed fruit or plain protein and plenty of water.

Remember hunger is your friend, try for a week going to bed hungry. I assure you will feel amazing by morning.
If you want to build more mass and muscle, take more protein like LA Whey during the day.