Muscle.com reminds that this fitness plan is suitable for bodybuilders and avid fitness enthusiasts. Beginners who are overweight or underweight should refer to other fitness diet plans on this site.

Breakfast (7 a.m.): 4 eggs, fried with cheese.

1 large bowl of oatmeal (about 100 grams) and 2 teaspoons of brown sugar

1 large banana

8 ounces apple juice

Snack (10 a.m.): One large banana, protein shake mixed with 8 ounces of soy milk, medium roasted potato with butter

​Lunch (1 p.m.): 1 large grilled or grilled chicken breast

1 large roasted potato

5 ounces of pineapple,

Medium portion of seasoned vegetable salad

8 ounces of water

Snack (3 p.m.): 1 large banana and 8 ounces of soy milk to make a protein drink

Post-workout dinner (6 p.m.): 5-ounce seared tuna steak

1 large bowl of rice with butter

Medium vegetable salad with dressing

8 ounces of water

Snack (7:30 p.m.): Protein drink mixed with 5 ounces of pineapple and 8 ounces of soy milk

Dinner (9:30 p.m.): 1 large grilled or grilled chicken breast,

Medium vegetable salad with dressing

8 ounces of water