ok damian so i dont have any macros yet but i was thinking about going with one or two eggs and 5 or 6 egg whites and 50g oats at 6am then scoop whey and apple or banana at 730workout from 8 to 930 50g whey at 930 with my post workout creatine carb mix and maybe a small bagel with jelly....11am 40-50g lean protien 60g sweet potato and salad with evoo....130pm maybe 40-50g salmon or fish with 60g brown rice ? for fat need help.....4:00 40-50g lean protein whats a good soure here to change it up 50g complex carb and fat need help wit these?
600casein cause at work all i can have maybe blend some oats in with it
800 50g protein 30g carb some fat not sure what kind thou
1030 casein shake please help with the not sure about items thanks damian