Alright
this is how NOT to have a meal
2 cups some random cereal
2 cups 1% milk
another example of how NOT to have a meal
2 slices of bread
some tomatoes
some lettuce
3 kinds of sandwich meat
slice of cheese
aka a SANDWICH
an example of how to have a meal that will actually be useful material for your body to consume
1 cup steamed soy beans (shellless)
4oz lean beef/pork/chicken/fish (cutoff as much fat as u can)
2 cups 1% milk
another example of how to have a proper meal
50g whey protein with AS LOW OF SUGAR CONTENT AS POSSIBLE
1 cup canned kidney beans
2 cups 1% milk
yet another example of how to have a proper meal
8 oz lean beef/pork/chicken/fish
1/2 cup WHOLE WHEAT pasta
1 cup UNSWEETENED pineapple juice
1 cup 1% milk
use the above 3 meals, 7x a day, you can choose whicehever ones u want whenevr u want. With 3-4 of those 7 meals, take 2 tbsp of UDOS CHOICE OIL blend (google!). The first meal of the day, take a multi-vitamin/mineral supplement.
Do not eat anything an hour or two before you workout. 30 minutes before you workout, take the following;
30g whey protein
4 cups water
workout for absolutely no more than 60 minutes (I RARELY take longer than 45), then within 5-10 minutes of post-workout (I personally start drinking it on my last set of the day), take the following;
60g whey protein
50g dextrose
4 cups water
Within 1 hour of taking that post workout shake, consume one of the 3 meal options I provided previously.
Workout 5 days a week.
On the 2 days of the week you do not workout, and unless your planning on doing very strenous activities, reduce calories by roughly 25%. In otherwords, do not include the pre/post-workout meals on those days, and drop one of the 7 other meals.
Thats it. Repeat, everyday and in just 4 weeks, results guaranteed. Make sure you got a PROPER workout plan. If you want my advice on that ask...