At wake up. 2 servings of bcaa in crystal lite or water. approx 15 grams. Then within 60 mins 25 grams of whey in OJ and fruit Intra workout BCAA. 1-2 servings of xtend. Post work out 1 - 2 scoops of whey in oj or crystal lyte. Post work out meal 1-3 cups of chicken with 2 tbsp evoo. If there is a second workout I'll repeat the preworkout, intra and post workout process. Possibly 3 days a week ill eat red meat. That will have 2 tbsp evoo. Needed additions are veggitables and eggs. Trying to drop Lunch meat sandwiches which will eliminate bread from my diet.