20 yo
5'11''
176 lbs
13-14% bf
workout 2 to 2.5 hr
3000 to 3200 calolries
meal 1- 3 eggs(1whole),1/2 cup oats,1cup 2% milk,1 apple,1/2 scoop whey( 60 g carbs,40 g protein,13.5 g fat)
meal 2 -40 g pasta,1whole wheat bread,cottage cheese 1/2 cup ,1tbsp peanut butter(54 g carbs,26 g protein,11 g fat)
meal 3(preworkout)-1 cup brown rice,6oz chicken breast,1/2 apple(56 g carbs,44 g protein,5 g fat)
meal 4 (postworkout shake)-1 scoop whey protein,2 whole wheat bread with 1 tbsp jam(49g carbs,33 g protein,4 g fat)]
meal 5 -2 cup brown rice,8oz chicken breast,1/2 cup veggies(96 g carbs,53 g protein,7g fat)
meal 6-3 eggs(1 whole)1tbsp peanut butter(5g carb,16 g protein,13 g fat)
meal 7-1cup cottage cheese ,10 almonds,1tbsp peanut butter,1/2scoop whey(17 g carbs,48 g protein,15 g fat)

337c,260p,68f
3000 calories