PNEUMA FUEL

TRAINING DAY (morning)

Upon Rise

water + salt + lime

Intra Training.
200g pomegranate juice
200g coconut water
1 scoop eaa’s (20g)
5g creatine + salt

Post Training.
60g oats
40g wpc (bulk nutrients)
150g banana
20g honey
50g frozen blueberries
cinnamon

Meal 1.
225g lean beef mince (raw)
200g jasmine rice
250ml OJ

Meal 2.
225g lean beef mince (raw)
100g jasmine rice (cooked)
250ml Cranberry

Meal 3.
20g 70% dark chocolate
200g preform high protein greek yoghurt (coles)
20g wpc (bulk nutrients)
80g fruit

Dinner 5pm
200g chicken breast (raw)
150g white / sweet potato (cooked)
Greens / Veges

TRAINING DAY (lunch)

Upon Rise

water + salt + lime

Meal 1.
20g 70% dark chocolate
200g preform high protein greek yoghurt (coles)
20g wpc (bulk nutrients)
80g fruit

Meal 2.
225g lean beef mince (raw)
200g jasmine rice
250ml OJ

Pre Training.
60g oats
40g wpc (bulk nutrients)
150g banana
20g honey
50g frozen blueberries
cinnamon

Intra Training.
200g pomegranate juice
200g coconut water
1 scoop eaa’s (20g)
5g creatine + salt

Meal 3.
225g lean beef mince (raw)
100g jasmine rice (cooked)
250ml Cranberry

Meal 4.
200g chicken breast (raw)
150g white / sweet potato (cooked)
Greens / Veges

REST DAY

Meal 1.
3 jumbo eggs
100g sourdough
250ml cranberry juice

Meal 2.
50g oats
100g banana
60g wpc
20g honey
50g blueberries

Meal 3.
200g lean beef mince (raw)
150g jasmine rice (cooked)
250ml orange juice

Meal 4.
200g chicken breast / salmon (cooked)
100g white potato greens
Mixed Veges

Meal 5.
20g 70% dark chocolate
60g casein