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
Kiefer, John. "A.M. workout nutrition. "
Joe Weider's Muscle & Fitness. 72.6 (June 2011): 48(2).