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    Daily Meals

    Uploaded by

    Bro Ali
    The document outlines a 5 day meal plan that focuses on protein intake throughout the day. Each day includes a protein shake in the morning and after workouts, sandwiches or larger protein sources like fish, chicken or beef for meals, and workouts in the evening fuelled by pre-workout supplements. Vegetables and fruits are included with each meal, along with supplements like creatine, glutamine and liver protection aids.

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    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Daily Meals

    Uploaded by

    Bro Ali
    25 views3 pages
    The document outlines a 5 day meal plan that focuses on protein intake throughout the day. Each day includes a protein shake in the morning and after workouts, sandwiches or larger protein sources like fish, chicken or beef for meals, and workouts in the evening fuelled by pre-workout supplements. Vegetables and fruits are included with each meal, along with supplements like creatine, glutamine and liver protection aids.

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    harian

    Original Title

    daily meals

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    The document outlines a 5 day meal plan that focuses on protein intake throughout the day. Each day includes a protein shake in the morning and after workouts, sandwiches or larger protein sources like fish, chicken or beef for meals, and workouts in the evening fuelled by pre-workout supplements. Vegetables and fruits are included with each meal, along with supplements like creatine, glutamine and liver protection aids.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    25 views3 pages

    Daily Meals

    Uploaded by

    Bro Ali
    The document outlines a 5 day meal plan that focuses on protein intake throughout the day. Each day includes a protein shake in the morning and after workouts, sandwiches or larger protein sources like fish, chicken or beef for meals, and workouts in the evening fuelled by pre-workout supplements. Vegetables and fruits are included with each meal, along with supplements like creatine, glutamine and liver protection aids.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 3

    Day (1)

    Wake Up - Protein shake (whey) + ½ scoop creatine


    7 am - Oats + susu omega
    - 2 half boil (1 kuning)
    - Multivitamin
    - Vitamin C
    - Liver Protection
    10 am - 2 set sandwich tuna (ikan)
    - 1 biji buah
    1 pm - 1 Large ikan
    - Large jacket potato
    - Kekacang hijau (kcg panjang/ asparagus/ dll)
    4 pm - Protein shake (whey) + 1 scoop glutamine
    - 1 tsb kecil madu
    - 1 biji buah
    5 pm Workout – amino pre workouts
    7.30 pm - 1 Large ikan
    - 1 biji kentang
    - Mixed vegetables
    10 pm - Protein shake (PP8)
    - Liver Protection

    Day (2)
    Wake Up - Protein shake (whey) + ½ scoop creatine
    7 am - Oats + susu omega
    - 2 half boil (1 kuning)
    - Multivitamin
    - Vitamin C
    - Liver Protection
    10 am - 2 set sandwich tuna (ayam)
    - 1 biji buah
    1 pm - 1-2 chicken breasts
    - Nasi
    - Broccoli
    4 pm - Protein shake (whey) + 1 scoop glutamine
    - 1 tsb kecil madu
    - 1 biji buah
    5 pm Workout – amino pre workouts
    7.30 pm - Large ayam panggang
    - 1 biji kentang
    - Cottage cheese
    - Kekacang hijau (kcg panjang/ asparagus/ dll)
    10 pm - Protein shake (PP8)
    - Liver Protection
    Day (3)
    Wake Up - Protein shake (whey) + ½ scoop creatine
    7 am - Oats + susu omega
    - 2 half boil (1 kuning)
    - Multivitamin
    - Vitamin C
    - Liver Protection
    10 am - 2 set sandwich tuna (daging)
    - 1 biji buah
    1 pm - Large Daging
    - Pasta
    - Salad
    4 pm - Protein shake (whey) + 1 scoop glutamine
    - 1 tsb kecil madu
    - 1 biji buah
    5 pm Workout – amino pre workouts
    7.30 pm - Large daging / steak
    - Nasi
    - Kekacang hijau (kcg panjang/ asparagus/ dll)
    10 pm - Protein shake (PP8)
    - Liver Protection

    Day (4)
    Wake Up - Protein shake (whey) + ½ scoop creatine
    7 am - Oats + susu omega
    - 2 half boil (1 kuning)
    - Multivitamin
    - Vitamin C
    - Liver Protection
    10 am - 2 set sandwich tuna (ikan)
    - 1 biji buah
    1 pm - 1 Large ikan
    - Large jacket potato
    - Sweet corn
    4 pm - Protein shake (whey) + 1 scoop glutamine
    - 1 tsb kecil madu
    - 1 biji buah
    5 pm Workout – amino pre workouts
    7.30 pm - Large ikan
    - 1 biji kentang
    - Kekacang hijau (kcg panjang/ asparagus/ dll)
    10 pm - Protein shake (PP8)
    - Liver Protection
    Day (5)
    Wake Up - Protein shake (whey) + ½ scoop creatine
    7 am - Oats + susu omega
    - 2 half boil (1 kuning)
    - Multivitamin
    - Vitamin C
    - Liver Protection
    10 am - 2 set sandwich tuna (ayam)
    - 1 biji buah
    1 pm - 1 Large ayam panggang
    - Large jacket potato
    - Kekacang hijau (kcg panjang/ asparagus/ dll)
    4 pm - Protein shake (whey) + 1 scoop glutamine
    - 1 tsb kecil madu
    - 1 biji buah
    5 pm Workout – amino pre workouts
    7.30 pm - Large ayam panggang
    - 1 biji kentang
    - Cottage cheese
    - Kekacang hijau (kcg panjang/ asparagus/ dll)
    10 pm - Protein shake (PP8)

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