Age: 28 yrs As of yesterday.
Height: 6ft in the morning
Weight: 191.3lbs yesterday morning
Add more mass on shoulders back and legs
M1. 10 egg whites 1 egg 1 cup spinach 1/2 cup oats
M2. 6 oz chicken breast 1/3 cup rice 1/2 cup broccoli
M3, 6 oz turkey meatball 1/3 cup rice 1/2 cup green beans
M4. 6 oz chicken breast 1/3 cup rice 1/2 cup broccoli
M5. 6 oz turkey meatball 1/3 cup rice 1/2 cup broccoli
M6. 6 oz of steak beef or fish with 1/2 cup rice and salad
I just count macros on the weekend and aim for 200protein/200-300 carbs/40-50grams fats.
Ok, well there is the boring part out of the way…lets get to training.