Not fully finished but so far this is pretty close to my plan so far, feel free to make any suggestions, all are welcome!
Maintenance cals = I hold well at 2200 at current activity level
I will add as I increase in accordance to new LBM( considering upping carbs a hair off the bat)
Goal= add lean mass
P/C/F
MEAL 1
8 EGG WHITES 32/0/3
1 EGG WHOLE 6/1/5
1CUP OATS 10/54/6
1 apple 1/25/0
MEAL 2
6oz 99%FF GROUND TURKEY 39/0/3
1 cup BROWN RICE 5/44/4
MEAL 3
6oz CHICKEN BREAST 35/0/4
1 MED/LARGE SWEET POTATOE 2/28/0
greens
MEAL 4
6oz ground sirloin 96% 30/0/6
1 cup brown rice 5/44/4
WORKOUT
MEAL 5 ( POST WO, EAT THIS ON WAY HOME)
1.5 scoup whey 38/4.5/2
2 rice cakes 2/14/1
MEAL 6
6oz CHICKEN BREAST 35/0/4
greens
MEAL 7
1/2 cup FF cottage cheese 13/5/0
1 scoup cassien 24/4/1
greens
1 avacado 3/12/21
294P/245C/64F
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