meal 1 rice cake with 10 grams bcaa
meal 2 rice cake
meal 3 celery with peanut butter and two spoons of cottage chess
meal 4 same as meal 1 and 2
pre bed 25 grams of casien and flinstone multi vitamin or gummy bear vitamin if off season
also 2 servings of no xploade before every workout and cellmass intra