24
5'9
175lbs
16-17% BF
Goal 200lbs with little fat gain
Meal 1 6:00am
10egg whites 3 whole eggs 1.5 cup oats
61pro/75 carb/15 fat
Meal 2 9:00am
10oz chicken 2 cup whole wheat pasta
60 pro/80 carb/4 fat
Meal 3 12:00pm
8oz extra lean beef 2 cups veggies
50 pro/8 carb/20 fat
Meal 4 3:00pm(pre workout)
2 scoops whey 1.5 cup oats
48 pro/75 carb/0 fat
Workout 4:00pm-5:00pm
1.5 whey 9 scoops xtend
35 pro/0 carb/0 fat
Meal 5 5:45pm
10oz chicken 8oz sweet potato
60 pro/60 carb/4 fat
Meal 6 9:00pm
1.5 cup fat free cottage cheese 2 tbsp olive oil
40 pro/0 carb/30 fat
Total Macros
3273 cals
354 pro
300 carbs
73 fats
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