9.30am 6 egg whites + 1 whole egg scrambled and ½ cup cooked rice. Or 6 egg whites boiled with 2 brown toast or ryvita and apple
12.30 LUNCH Turkey breast & rice (Norateen Heavyweight II tablets)
3.30pm chicken breast and pineapple OR tuna with pineapple
5.30pm PRE WORKOUT low fat cottage cheese with pineapple + 6 egg whites (boiled) (plus LA Vasculator tablets)
9.30pm chicken/turkey breast or Steak or fish with steamed vegetables (broccoli, spinnach etc.) or salad & water (Norateen Heavyweight II tablets)
11.00pm protein shake mixed in water (usually LA Bio_Activator protein drink)
Also take 1 multivitamin and mineral tablet, 8 Norateen Heavyweight II from LA Muscle, zinc tablet every morning. Can also take cod liver oil and flax seed oil which contains omega-3 oils essential for burning fat. Glutamate is very important in holding on to muscle size during diet as it's the most abundant amino acid in the body. I use at least 10g/day
Add a natural fat burner as well 6 weeks before a contest such as LA Fat Stripper. No carbs after 4pm.
Do cardio at least 3 times a week, 15 min on stepper or 20 min on bike.
Avoid dairy products (only low fat cottage cheese allowed), pasta and bread.
Meats: steak, chicken and turkey even lean pork is OK.
Good luck getting the body you deserve.
Dr Zak Pallikaros