Male body builder diet

I have an older brother and he is also in the attempt to build muscle and carve up. This is his diet!

	DAY 1	DAY 2	DAY 1	DAY 3	DAY 4	DAY 5
Breakfast	4 egg white/1 yolk & omelette 1 piece wholemeal toast Tea or coffee	Shake Oats with Skim Milk Tea or coffee	4 egg white/1 yolk & omelette 1 piece wholemeal toast Tea or coffee	4 egg white/1 yolk & omelette 1 piece wholemeal toast Tea or coffee	Shake Small Tub Low Fat Yogurt Tea or coffee	4 egg white/1 yolk & omelette 1 piece wholemeal toast Tea or coffee
Mid Morning	Shake 1 Apple	Shake 1 Apple	Shake 1 Apple	Shake 1 Apple	Shake 1 Apple	Shake 1 Apple
Lunch	Tuna & salad 12 Almonds 1 piece fruit	Spaghetti bolognese (meat sauce) 1 piece fruit	Tuna & salad 12 Almonds 1 piece fruit	Meat & vegetable stir fry 1 piece fruit	2 chicken & salad sandwiches 1 piece fruit	Tuna & salad 12 Almonds 1 piece fruit
Pre Workout	Shake	Shake	Shake		Shake	Shake
After Workout	Shake	Shake	Shake		Shake	Shake
Dinner	300g lean steak Large salad or steamed vegetables	Salad Grilled chicken breast Steamed vegetables	300g lean steak Large salad or steamed vegetables	300g grilled fish Large salad or steamed vegetables	Meat & vegetable stir fry	Grilled chicken breast Large salad or steamed vegetables
Evening	Shake	Shake	Shake	Shake	Shake	Shake

At least 3 litres of water a day

Glutamine with every shake especially post workout

L-Carnitine pre workout

1 cheat day a week

NO CARBS AFTER LUNCH

No soft drinks

No Dairy Products

No simple carbohydrates (white bread, white pasta, white rice, potatoes)

At least 20mins cardio a day (includes intense walking to the station for work)

When at gym HR above 80% at all times – 30 mins zero rest 4 days a week.