Here’s the full meal plan he followed: 

Meal 1: 10-ounce fillet with four egg whites, 5 ounces of oatmeal or cream of wheat (measured dry)

Meal 2: 8 ounces chicken, 2 cups of white rice, 1 cup broccoli

Meal 3: 8-ounce halibut, 2 cups white rice, 1 cup asparagus

Meal 4: 8-ounce chicken, 12oz baked potato, 1 cup broccoli

Meal 5: 8-ounce halibut, 1.5 cup white rice, 1 cup asparagus

Meal 6: 8-ounce fillet, 9-ounce baked potato with salad

Meal 7: 30 grams casein protein, 10 egg whites scrambled with onions, peppers and mushrooms