Meal 1 – 5 whole Omega-3 eggs and 4 egg whites

Meal 2 – 50 grams whey isolate in water and 2 tablespoons all natural almond butter

Meal 3 (pre-workout) – 7oz chicken or shrimp (cooked) and 1/2 cup raw almionds or cashews and 1.5 cups white rice

Meal 4 (post-workout) – 50 grams whey isolate with 70 grams waxy maize in water

Meal 5 – 8oz lean red meat or salmon with a green salad (1 tablespoon of macadamia nut oil and one tablespoon vinegar as dressing)

Meal 6 – 50 grams whey isolate in water and 2 tablespoons all natural almond butter

One-two cheat meals per week is allowed.

Meal 1 – 50 grams whey isolate in water and 1.5 tablespoons all natural almond butter

Meal 2 – 7oz chicken or shrimp (cooked) and 1/3 cup raw almionds or cashews

Meal 3 – 50 grams whey isolate in water and 1.5 tablespoons all natural almond butter

Meal 4 – 8oz lean red meat or salmon with a green salad (1 tablespoon of macadamia nut oil and one tablespoon vinegar as dressing)

Meal 5 – 50 grams whey isolate in water and 1.5 tablespoons all natural almond butter

Meal 6 – 5 whole Omega-3 eggs and 4 egg whites

One cheat meal per week is allowed.