6’2’’ weight 154, currently bulking.
5/3/1 beginners, 3 days a week full body, 30 ish hours standing and a bit of walking in a retailer (job), 1 hour walk when i can.
currently aiming for 3k everyday, even on sedentary days. (dont know if this is adviced)
protein: chicken salmon ground beef eggs
carbs: rice, potato, sweet potato pasta oats bread
veggies: carrots broc**** cauliflour onion spinach
fruits: papaya strawberry banana and avocado (50 grams to be exact)
fats: pb coconut oil butter (natural) cheese cashews and avocado
oats, eggs (styr fried), coffee
lunch: pasta with chicken and cheese or rice with chicken and spinach.
dinner: either sweet potato or red potato with salmon or ground beef and 2-3 servings of veggies
before bed: 4 slices of bread, banana, papaya, strawberry, pb and some cashews.
fats: around 95
i always have runny nose after eating anything
sleep. 7-8 hours waking up to pee once or twice and not falling to sleep for 10 min after