Meal 1 .. 3 egg whites and ww bread. 1cup of oj.. meal 2. Protein shake.... 3meal 6oz cooked ground beef half cup rice half cup beans with some tomato sauce.... meal 4 another shake... meal 5 same as 3 but with 6oz cooked chicken .. last meal salmon 4oz with 1 cup broc****... I'm 170lbs just started lifting after being off for 3 years I lift weights 3 x a week and run 3 x a week any advice I'm trying to get cut up I work 12 hour shifts I'll rep for good advice thanks again
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