Sample Diet: Men (Nic's Diet at 255lbs.)

8:00 a.m. 

70g of whey protein with water  
1 cup dry oats, yields 2 cups

11:30 a.m. 
8-10 oz. of lean steak or hamburger meat
2 cups cooked vegetables

3:00 p.m. 
8-10 oz. chicken breast 
10oz sweet potato

5:00 p.m.
70g whey protein shake with water 
40g waxy maize (Pre Workout)

6:30 p.m.
70g whey protein shake with water
80g waxy maize
10g creatine & glutamine  (Post workout Shake)

7:00 p.m.
8-10 oz. ground turkey or tilapia
2 cups brown rice

10:30 p.m.  
70g whey protein shake

1 cup oats