1.Shortly after waking up I drink 40g of Whey that has 12 carbs
2.Cottage Cheese and a piece of fruit
3.6 egg whites 2 whole eggs and 2 pieces of whole grain toast
W/O
4.40g of whey 12 Carbs
5.Chicken,Tuna, Meat w/Complex carb
6.Fish, Chicken, Steak with steamed Vege
7.Casein protein b4 bed
Typical day for me