Meal 1

-Two large cage free organic eggs

-One cup of egg whites

-One cup of oats dry

-Two slices of whole wheat or whole-grain toast

-One cup of fruit any kind



Meal 2

-6.5 and ounces of chicken breasts boneless and skinless

-1 tablespoon of coconut or olive oil

-One and a half cup of broccoli or mixed greens

- 1/2 cup black beans or brown rice 



Meal 3

-One cup of Greek yogurt or cottage cheese

- 1/4 cup of nuts example almonds walnuts pistachios

-1/2 cup of chopped apple

- 4 oz deli meat turkey breast chicken breast roast beef

-two slices of whole grain ,sprouted grain or ezekiel bread



Meal 4

Post workout

This post workout meal can fit in any meal of the day adjusted accordingly to your workout schedule



-2 cups of skim milk ( want to limit fat intake post workout )

-Two scoops of whey protein

-One banana

-One glycemic piece of fruit mango pineapple (something very sugary fruit)



Meal 5

-8 ounces of lean meat lean beef pork or chicken

-One cup of mixed greens or 10 to 12 spears of asparagus

-One medium sweet potato

-1 tablespoon of coconut oil or olive oil

-1/4 cup brown rice 



Meal 6

-1 cup berries. Straws, blues, razz, or mixed

- 1 cup cottage cheese 

-1tbsp natural pb




This is a general plan that will put some size on ya 

If ur not gaining. Up ur meat one oz and adjust carbs a bit

Note:
I remember when I was first getting into lifting and competition lifestyle ... I literally had to eat till I felt sick and it was a full time jobs to eat !!I hated food so much never wanted to think about eating and I love freaking food!!
But I did what I took to gain and slowly did . After I got past a certain age and weight it became easier to gain ...
The question is for yall you guys is " are u willing to do anything to achieve ur physique goals "
or just look at the guys u admired and wish u were there ?
As a professional supplier for steroid raws and HGH products over years , sunpower-steroids only focous on the two kinds to provide customers only high quality raw materials and good offerings .