Your 11 week diet

Here is your diet for the start of the 11 weeks:
Breakfast (eaten within 20 minutes of waking): 1/2 C. oats, 1 scoop protein (VP2 or ProPeptide), med. grapefruit OR 2 scoops CORE MRP and med. grapefruit. You may need to add another scoop of protein to either of these choices. You'll see once I show you how to determine your protein needs.
Pre-training (immediately before weight training or cardio workout): VP2, 1/2 scoop DGC
Post -Training (immediately after weight training or cardio workout): VP2, 1 scoop DGC
30 minutes after weight training workout: egg whites, white potaotes
60 minutes after weight training workout: Pro MR or Pro MS (for women)
3 hours after weight training workout: egg whites, white potatoes, VP2
60 minutes after cardio workout: egg whites, potatoes, vp2
3 hours after cardio workout: Pro MR or Pro MS (for women)
This should still leave room for 3 more meals plus your before bed meal. These meals will be: 1.) Chicken, turkey or Tuna with vegetables 2.) 95% lean ground meat or Lean steak (filet) with vegetables 3.) Pro MS, Pro MR or CORE MRP shake.
Finally, before bed you will have Pro dessert or ProPeptide. Whichever you choose is fine but add 1 Tbsp of PB to it (measure this each time).

Next, I will show you how to figure out your amounts.
Bill