TIPS

• focus on total daily intake of protein. the rest will come from carbs and fats
  • 0.8 - 1g x body weight = protein goal (=165g)
• eat:
  • 1. more calories than you burn (100-300 cal. max)
  • 2. 20-30g of protein with EACH meal + snacks
  • 3. snack throughout the day and higher carbs on leg day
• carbs after a workout replenish glycogen and aid in growth!

SHOPPING LIST

• peanut butter, rice, chicken breast, oats, potatoes, beans, avocado / avocado toast, ground turkey or beef, rice, potatoes, pasta, mixed nuts, whole wheat bread and bagel thins, eggs, almonds, protein milk, corn, spinach, peas, broccoli, bell peppers, green beans, cucumbers, bananas, berries, apples, dark chocolate, protein bars and shakes.

MEAL IDEAS

• pasta with chicken and garlic bread
• 1 scoop protein + almond milk
• greek yogurt with berries
• two boiled eggs and vegetables
• cheerios and almond milk
• chobani strawberry and banana yogurt with banana nut granola
• eggs, turkey bacon and waffles
• (1 packet) instant oatmeal, a scoop of peanut butter, and a banana