On wake up • 09:30	Amount	Unit	Protein	Fat	Carbonhydrates	Calories		Daily intake	Amount	Unit
	Glutamin	5	g	5	0	0	20		Egg	4	pcs
	BCAA	5	g	5	0	0	20		Bacon	60	g
	EAA	5	g	5	0	0	20		Whole grain bread	60	g
	Lemon	1	stk						Skyr	245	g
	Magnesium	300	mg						Walnuts	20	g
	Tea or Coffee	1	cup						Honey	10	g
									Chicken	227	g
									Rice	370	g
	Meal #1 • 10:30	Amount	Unit	Protein	Fat	Carbonhydrates	Calories		Vegetables	300	g
	Egg	4	pcs	28	20	0	320		Mixed nuts	30	g
	Bacon	60	g	15	20	0	290		100% fruit juice	200	ml
	Whole grain bread	60	g	10	8	40	340		Beef	227	g
									Salmon	170	g
									Asparagus spears	100	g
	Meal #2 • 13:00	Amount	Unit	Protein	Fat	Carbonhydrates	Calories
	Skyr	245	g	17	2	15	160
	Chopped walnuts	20	g	3	12	2	129		Weekly intake	Amount	Unit
	Drizzle of honey	10	g	0	0	9	32		Egg	28	pcs
	Omega-3	2	g						Bacon	420	g
	Zink	50	mg						Whole grain bread	420	g
	Berberine	500	mg						Skyr	1,715	kg
	Vitamine D	5000	iu						Walnuts	140	g
									Honey	70	g
									Chicken	1,589	kg
	Meal #3 • 15:30	Amount	Unit	Protein	Fat	Carbonhydrates	Calories		Rice	2,59	kg
	Chicken	227	g	55	6	0	290		Vegetables	2,1	kg
	Cooked rice	185	g	4	0	45	205		Mixed nuts	210	g
	Mixed vegetables	150	g	0	0	12	0		100% fruit juice	1,4	L
	rALA	400	mg						Beef	1,589	kg
	Chromium	200	mcg						Salmon	1,19	kg
									Asparagus spears	700	g
	Afternoon snack • 17:30	Amount	Unit	Protein	Fat	Carbonhydrates	Calories
	Mixed Nuts	30	g	6	18	0	200		Monthly intake	Amount	Unit
	100% Fruit Juice	200	ml	0	0	0	0		Egg	120	pcs
									Bacon	1,8	kg
									Whole grain bread	1,8	kg
	Meal #4 • 20:30	Amount	Unit	Protein	Fat	Carbonhydrates	Calories		Skyr	7,35	kg
	Beef	227	g	50	18	0	380		Walnuts	600	g
	Cooked rice	185	g	4	0	45	205		Honey	300	g
	Mixed vegetables	150	g	0	0	12	0		Chicken	6,81	kg
	Teriyaki or soy sauce	0	g	0	0	0	0		Rice	11,1	kg
	NAC	600	mg						Vegetables	9	kg
									Mixed nuts	900	g
									100% fruit juice	6	L
	Pre workout	Amount	Unit	Protein	Fat	Carbonhydrates	Calories		Beef	6,81	kg
	EAA	5	g						Salmon	5,1	kg
	Creatine	5	g						Asparagus spears	3	kg
	HMB	3	g
	Magnesium	300	mg
	Post workout	Amount	Unit	Protein	Fat	Carbonhydrates	Calories
	Whey hydrolysate	20	g	16	1	2	79
	15 minutes later	200	ml	0	0	0	0
	Glutamin	7	g
	HMB	3	g
	Meal #5 • 45m after workout	Amount	Unit	Protein	Fat	Carbonhydrates	Calories
	Salmon	170	g	40	21	0	367
	Asparagus spears	100	g	2	0	4	20
	Lemon	0	g	0	0	0	0
	Zinc	50	mg
	Cromium	200	mcg
	Berberine	500	mg
	rALA	400	mg
	Before bed	Amount	Unit	Protein	Fat	Carbonhydrates	Calories
	Whey hydrolysate	20	g	16	1	2	79
	NAC	600	mg
	GABA	1	g
	ZMA	1	dose
				Protein	Fat	Carbonhydrates	Calories
	Total			281	127	188	3156