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For anyone posting their diet up it would also help if you could include the following information... (1) Height - 6 foot 2 (2) Weight 89kgs (3) Age 32 (4) Training goal - gaining muscle (5) How many times you train per week 4 to 5
6am
Pre work out Breakfast
Calories
Carbs
Fat
Protein
Protein Shake with blended almonds, steel cut oats and chia seeds
382
30
7
25
8am
Post Work out Breaky (if not a morning train day both at the same time)
Banana
124
30
0
1
Hard Boiled egg
70
1
5
6
on brown toast
109
18
1
4
8-30am
Coffee
17
0
2
0
11am
Mid Morning
Brown Pasta
344
72
2
10
Beef Mince
326
1
26
30
Pasta Sauce
72
8.5
3.5
1.9
Spinch
20
3
0
2
Mushroom
7
1
0
1
onion
2pm
Lunch
Salad (lettuce, spinach, cucumber, red capsicum, carrot) with black beans
27
5
0
0.5
2 small tuna Tin
181.6
13.4
3.6
24.4
Quinoa
124
23
2
4
4-30pm
Pre workout Tea
Muscle Foods 101 shake with blended almonds, steel cut oats and chia seeds
400
55
8
30
5g Leucine powder
5g Creatine
6-30pm
Postwork out
Chicken
(add any taco seasoning etc)
330
0
7
62
Sweet Potato (roasted)
132
23
5
3
Broccoli
(Steamed, plus any veg u like)
24
5
0
2
5g Leucine powder
7-30pm
Dessert
Greek Yogurt
292
15
22
10
Frozen berries
70
17
1
1
Chia seeds
60
5
3
3
Banana
124
30
0
1
10pm
Bed Time
Micellar Casein Shake almonds, steel cut oats and chia seeds
haha i do change it up for sure. but that is the basis for my diet, and if im on the right track there its easy to chop and change things like for like if that makes sense