Вы находитесь на странице: 1из 1

Tony Monroy Plan 1

Protein Carbs Fats Calories


Meal 1
1. C Egg Whites 26 2 0 120
1 Scoop Whey Protein 23 3 1.5 110
1 Tablespoons of Peanutbutter 4 3.5 8 95
Multi Vitamin
1,000 Mgs Vitamin C
1 Scoop of Glutamine

Meal 2
7 Ounces of Chicken Breast 40 7 0 320
2 Ounces of Green Beans 1.05 4.45 0.15 20

Meal 3
2 Ounces of Green Beans 18 1.4 0 18
6 oz lean ground beef 43.27 0 26 408
1.5 C Jasmine Rice 4.5 34 0 195

Meal 4 (preworkout meal)


1 Scoop of BCAA Powder 0 1.5 0 5
1 Scoop of Glutamine 0 0 0 0
Nitric Oxide Booster

Meal 5 (Post workout)


1 Scoop Glutamine 0 0 0 0
1 Scoop Whey Protein 25 3 1.5 110
1 Scoop Glyco Surge 0 37 0 150

Meal 6
2 Ounces of Green Beans 18 1.4 0 18
1.5 C Jasmine Rice 4.5 34 0 195
7 Ounces of chicken Breast 40 7 0 320
1,000 mgs Vitamin C

Pre-Bed Meal
1 Scoop Glutamine 0 0 0 0
1. C Egg Wgites 39 3 0 180
1 C. Spinach 0 0 0 7

Totals 286.32 142.25 37.15 2271

NOTES: Mix the protein with the 1 cup of egg whites with some ice in a blender for your first meal. Taste is good!
Days you don't train, eliminate carb sources and replace with 20 almonds, or 2 tablespoons of peanut butter or 1/2 avacado.
You may have to arrange your meals around your schedue, just make sure you have the pre and post workout meals around your workout.
On non-training days omit postworkout meal.