Diet 4500 calories+

1,83,75 kgr,age:29,bf:15% starting soon Test E 500mg/w for 12 weeks,goal:gain 5-10 kgr

Meal 1
4 egg whites,protein shake[4 scoops of mucle juice,2 bananas,1 tbsp peanut butter,60 gr soya flares

Meal 2
1 chicken breast [roasted],rice,veggies,orange juice

Meal 3
Soup with 1 chicken breast[roasted],1 whole weat bagel

Meal 4
Fruits[kiwi,cantalupe,honey dew,apple,watermelon,anana]

Meal 5
1 chicken breast [roasted],salad

Meal 6
Oatmeal chip,dry grapes,almonds,raw sunflower seeds,soya roasted,walnuts,cranberry juice

Before work out 5g bcaa,nitric oxide reactor
During workout 1 lt gatorade
After work out 5g bcaa,nitric oxide reactor

Meal 7
Tuna salad,or tuna with pasta,or salmon with pasta,2 tbsp olive oil,4 capsules fish oil
Before bed casein protein.

*meals 2-3-4-5 are taken during work in a rotiserie restaurant for those who wonder why so much ckicken in 3 straight meals
If you see any mistakes plz correct
Thanks

Diet 4500 calories+ :lol: Try again

egg whites 60
protein shake 1310
2 bananas 210
1 tbsp peanut butter 100
60gr soya flakes 120

chicken breast roasted 10 oz 460
rice 1 cup 225
veggies 75
orange juice 250 ml 120

chicken breast roasted 10 oz 460
soup aprrox 50-100 for 250 ml
whole weat bagel 250

kiwi 45
cantaloupe 1/5 melon 40
honey dew 1/5 melon 90
apple 80
watermelon 1/2 cup 25
pineapple 1/2 cup 35

chicken breast roasted 10 oz 460

oatmeal chip 260
dry grapes 40g 130
almonds 1/2oz 80
raw sunflower seeds 25g 150
soya roasted 25g 115
walnuts 1/2 oz 85
cranberry juice 250ml 150

1 lt gatorade 260

tuna can 135
salmon canned 210g 280
2tbsp olive oil 250

Total:5895 calories



reference for calorie chart: http://www.ntwrks.com/~mikev/chart1.html