5:30 a cup of rice, two cups of soy milk and boiled chicken(200g)
6:00 training by bike(40km)
8:00 omelette by the white of three eggs and low fat cheese, grilled breast turkey(3 pieces), a cup of protein
8:40 sleep
9:40 a bowl of vegetables, grilled cod(250g), a cup of low fat milk
10:10 go to job
12:00 chicken hamburg steak(200g), 2 bananas, acup of low fat yoghurt
13:00 sleep
13:30 go to job
15:00 training at gym
18:30 a cup of protein, an apple
18:45 go to job or training by bike roller.
19:45 a bowl of vegetables, tofu, beef without fatty(200g)
20:30 (20 push-ups, 20 sit-ups)*3, 10 chin-ups, 2km running(it means cool down)
22:00 a cup of protein
22:30 go to job
1:00 sleep