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Hand-size portion guide (Training day)

• Meal 1

• protein

• carb

• veggie

• fat

• water

• Meal 2

• protein

• carb

• veggie

• fat

• water

• Meal 3

• protein

• carb

• veggie

• fat

• water

• Meal 4

• protein

• carb

• veggie

• fat

• water

• Pre-workout

• protein

• carb

• veggie

• fat

• water

• Post-workout

• protein

• carb

• veggie

• fat

• water

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