3k calories meal plan
1st meal (pre workout)
25gr whey protein
100gr oats
All blended
2nd meal (post workout)
25g whey protein (right after the workout)
5 whole eggs
1 tsp olive oil
120gr oats
200ml milk
4 slices of whole meal bread
3rd meal
100g spaghetti
170g chicken breast
100g lettuce
30g walnuts
4th meal
150g greek yogurt
4 rice cakes
30g organic peanut butter
1st meal (pre workout)
25gr whey protein
100gr oats
All blended
2nd meal (post workout)
25g whey protein (right after the workout)
5 whole eggs
1 tsp olive oil
120gr oats
200ml milk
4 slices of whole meal bread
3rd meal
100g spaghetti
170g chicken breast
100g lettuce
30g walnuts
4th meal
150g greek yogurt
4 rice cakes
30g organic peanut butter
from Bodybuilding.com Forums - Nutrition https://ift.tt/2ZHDoro
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