PRE-WORKOUT
* 4 shots of espresso (no sweetener or cream)
* 2 tbsp coconut oil
* 20g protein from whey isolate powder
POST-WORKOUT
* Coffee (as much as you like)
* 40-60g casein or whey hydrolysate
* 5g creatine
* 5g leucine
* 2-3 large bananas
LUNCH
* 8- to 10-oz steak (broiled, roasted, or grilled)
* 2 cups Greek salad with tomatoes and 2 oz feta cheese
* 1 tbsp olive oil
* Vinegar to taste (rice, red, or white but not balsamic)
SNACK
* 1 cup low-fat cottage cheese
* 1/4 cup nuts (almonds, pecans, pistachios)
DINNER
* Cheeseburger (on sesame seed bun)
* 4 oz french fries
* Vegetables (peppers, broccoli) BEFORE BED
BEFORE BED
* 40g casein or other slow-digesting protein powder
* 2 to 3 packets instant flavored oatmeal
Source:
Kiefer, John. "A.M. workout nutrition. "
Joe Weider's Muscle & Fitness. 72.6 (June 2011): 48(2).
