CHIRINO SHYT!!!!

[i_da_frodo]

CHIRINO GET BIG!!!!

Breakfast....7:00 AM!!
****Take Multi-Vitamin****
Protien shake with milk ( 2 scoop )
4 Pieces Of Wheat Bread
4 Egg Whites
1 Regular Egg
**Use Olive Oil cooking spray**
Or
Oatmeal!!

Snack....9:30 AM!!
Subway .... Eat Fresh!

Lunch....12:00 PM!
1/2 Box Of Pasta ( Wheat )
1 1/2 Cup Ragu Sauce
Or
2 Tyson Chicken Breast
Brown Rice (Uncle Ben)
1 Cup Vegetable Mix
Or
Stir Fry
** Red Meat Once or Twice A week **

Snack .... 2:30 PM!
Salad With Chicken ( Light )

Dinner....5:00 PM! Pre-Work Out!!
2 Tyson Chicken Breast
2 Cup Of Brown Rice
1 1/2 Cup Vegetable Mix
Or
Sweet Potatoe

Post- Work Out
2 Scoops Of Protien W/ Milk!!

LOTS OF FUCKIN WATER!!!!!!!!
STAY AWAY FROM SUGAR!!!!!!!

Good Protein Sources

Meat (steak, chicken, lean beef, ect.)
Milk
Whey Powder
Peanuts
Eggs
Fish
Cottage Cheese
Canned Tuna

Good Carbohydrates Sources

Oats
Whole Wheat/Grain Bread
Whole Wheat/Grain Pasta
Sweet Potatoes
Brown Rice
Oat Bran Cereal
Fresh Fruits
Fresh Vegetables
Beans
Lentils

Good Fat Sources

Olive Oil
Fish Oil
Flax Seed Oil
Natural Peanut Butter
Nuts
Seeds