LoC (3 days) 1100
breaky : Green beans + 3 egg whites + whey 30 gr
snack: 35 g whey (+ peas or broccoli?)
lunch: 100 salad + 100g chicken + 10 ml. oil.
pre W-O: 20g oats + 40 whey
post W-O: 20g oats + 40 whey
Dinner: 100 broccoli + casein
Macros: 174 protein // 60 carb // 19 fat
breaky : Green beans + 3 egg whites + whey 30 gr
snack: 35 g whey (+ peas or broccoli?)
lunch: 100 salad + 100g chicken + 10 ml. oil.
pre W-O: 20g oats + 40 whey
post W-O: 20g oats + 40 whey
Dinner: 100 broccoli + casein
Macros: 174 protein // 60 carb // 19 fat
HiC (4th day) 1375
BREAKY: 65 oats + 20 whey
BREAKY: 65 oats + 20 whey
@WORK: 35 g oats + 24 whey
LUNCH: 100 salad +100 chicken
PRE-WO: 30 g. oats+ 24 whey
POST W-O: 30 oats+ 24 whey
DINNER: 260 broccoli + 250 quark + 10 g. casein
Macros: 163 protein // 132 carbs // 21 fat
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