Calories: 3,250 (maintenance)

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Protein: 240g minimum

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Carbs: 275g non-training days, 350g training days

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Fats: 75g minimum 

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Regular Breakfast (training days):

Bagel 

Strawberry Jelly

Turkey Bacon

Instant Oatmeal

Orange Juice 

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Regular Post-Workout Shake:

Protein Powder

Milk

Honey

Instant Oatmeal

Greek Yogurt (plain)

Creatine 

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Regular Treats: 

Hot Cocoa

Banana + Brown Sugar + Whipped Cream

Popcorn 

Greek Yogurt (plain) + Honey

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Regular Mid-Day Snack:

Protein shake

Milk