Originally Posted by Choopa Phil

Ill post up my cookie cutter for ya...this is what I follow for the most part and have posted several times in the past. I wouldnt charge ya I was just kidding around.

Meal 1:
1.5 scoops protein (Mixed in water) or 10oz liquid whites - YES LIQUID you can drink these!
1cup oatmeal OR 4 slices Ezekiel bread OR 1.25 cups rice
¼ cup berries (black/blue/rasp) (OPTIONAL)
2 Fish oil caps