asianbro

Originally Posted by asianbro

I am looking for Lean gain,

Meal 1 - 9AM
1 Scoop of Protein Shake - 21/3.6/2.2- 125
Oats with apple and blueberry - 3/2.3/25 - 131
Milk - 6/3/9 - 90



Meal 2 - 11.30am
140g of Chicken Breast 43/6/0 - 245
1 Slice of Brow Bread 5/2/28 - 160
1 teaspoon of Olive Oil 0/4.5/0 - 40




Meal 3 - 14.30pm
140g of Chicken Breast 43/6/0 - 245
1 Cup of Brown Rice 4/0/40 - 150
1 teaspoon of Olive Oil 0/4.5/0 - 40





WORKOUT -4pm

PWO - 5pm
Surge Recovery

Meal 5 - 8pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
1 Slice of Brow Bread 2.5/1/14 - 80


Meal 6 - 11.00 pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
Half a pot of Cottage Cheese 14/2/6 - 94


244.7 50.9 131 1977

60% 10% 30%