Breakfast:

- 80 g oat flakes

(300 Kcal, 56 g carbohydrate, 11.2 g protein, 4.8 g fat)

- 2 servings Hyper Mass 5000

(480 Kcal, 88 g carbohydrate, 32 g protein, 0 g fat)

Snack:

- 100 g wholemeal bread

(247 Kcal, 41 g carbohydrate, 13 g protein, 3 g fat)

- 100 g turkey breast ham

(118) Kcal, 1.5 g carbohydrate, 19.6 g protein, 3.8 g fat)

- 50 g tomato

(22 Kcal, 4 g carbohydrate, 1 g protein, 0.2 g fat)

Lunch:

- 100 g rice, 200 g chicken breast + zucchini

(414 Kcal, 25 g carbohydrate, 44 g protein, 14 g fat)

Snack:

- 100 g rice, 200 g chicken breast + zucchini

(414 Kcal, 25 g carbohydrate, 44 g protein, 14 g fat)

Dinner:

- Oat pancakes with cottage cheese

(358 Kcal, 24 g carbohydrate, 42 g protein, 8.5 g fat)

Before bedtime:

- 1 serving Nitro Gold

(117 Kcal, 2.8 g carbohydrate, 22 g protein, 1.8 g fat)

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Altogether:

- 2470 Kcal

- 267 g carbohydrate

- 229 g protein

- 50 g fat