John’s Diet:
- Breakfast: 8 eggs,8 egg-whites, two egg-yellows and 100g of oatmeal with apple sauce or raisins.
- Midmorning/Brunch snack: Protein bar
- Lunch: 2 Chicken Breasts,100g Brown Rice and Veggies
- Mid-afternoon snack: Tuna in Wholewheat Breads
- Pre-Post Workout: Whey Protein Shake and a Banana
- Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad.
- Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese
