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5.30 tuna sarni 30 g protein 2g fat 30 carbs 225 cal

630 gyh intence chest wrkout.. flat bench incline, decline cros overs chest press finish 8

8.30 apple 0.47 protein 4.4 fibre 95 cal
potnoodle 9.6g protein 53 cal 13.7f
10.00 mshake 40g protein 2.2 carbs 2.8 fat 203 cal

drinks lucasade x2 64 carbs 140 cal
400ml pineapple juice 200 cal 44 carbs 0.4g fat 404 cal

total 176 grams protein 319.1g carbs 47g fat = 2084 caleries