Wake:

• 2g Vitamin C
• Multivitamin
 6 Omega 3 (4 breakfast 2 dinner)
 Vitamin B12

Before bed:
• Vitamin D 4000iu
 1 tbsp liquid magnesium
 L-glutamine

Before training : L-carnitine Pre-workout

During training: BCAAS
After training: BCAAS, glutamine

Meal 1:
Calories Carbs Fats Protein
6 egg whites 103 1 0 22
1 whole egg 70 1 6 6
50 grams oats 194 33 3.45 8.44
Total 367 35 9.45 36.44

Meal 2:
Calories Carbs Fats Protein
Ground turkey 4 oz 160 0 7 21
Veggies 100 grams
Rice 110 grams 143 31 0.31 2.96
Avocado 50 grams 80 4.26 7.33 1
Total 383 35.26 14.64 24.96

Meal 3:
Calories Carbs Fats Protein
Chicken breast 110 grams (4 oz) 184 0 4 34
Cashews 25 grams 145 7.5 12 4.2
Yams 160 grams 177 42 0.26 2.3
Total 506 79.5 16.26 40.5

Meal 4:
Calories Carbs Fats Protein
Flank steak 130 gram (4.5oz) 183 0 7.1 28
Rice 150 grams 194 41.9 0.42 4
Veggies 150 grams
Total 377 41.9 7.52 32

Meal 5:
Calories Carbs Fats Protein
Protein whey 1 scoop 156 3 2 30
2 tbsp almond butter 196 6 18 7
Total 352 9 20 37

Meal 6:
Calories Carbs Fats Protein
Protein whey 1 scoop 156 3 2 30
2 tbsp almond butter 196 6 18 7
Banana 100 grams 89 23 0.3 1.1
Total 441 32 20.3 48

Grand total 2426 232.66 88.17 219.4