Weight roughly 89kg
Height 5'5
Diet
Breakfast
45g oats
5 boiled eggs
200ml semi skimmed milk
Meal 2
Chicken thigh 110g
Wheat pasta 25g
Broccoli 30g
Meal 3
Chicken thigh 110g
Sweet potato boiled 100g
Broccoli 30g
Snack/meal 4
1 banana
Whey 50g
Pre workout
Oats 50g
Whey 50g
200ml semi skimmed milk
Post workout
3 slices medium whole meal bread
5 eggs boiled
Before bed
Whey 50g
Works out to 2940 cals 304g protein, 227g carbs 90g fats
Have an active job, train push, pull legs cardio after push and pull workouts 20 mins burning roughly 380 cals or so the machine says
Any advise would be appreciated will post a starting pic tomorrow
Height 5'5
Diet
Breakfast
45g oats
5 boiled eggs
200ml semi skimmed milk
Meal 2
Chicken thigh 110g
Wheat pasta 25g
Broccoli 30g
Meal 3
Chicken thigh 110g
Sweet potato boiled 100g
Broccoli 30g
Snack/meal 4
1 banana
Whey 50g
Pre workout
Oats 50g
Whey 50g
200ml semi skimmed milk
Post workout
3 slices medium whole meal bread
5 eggs boiled
Before bed
Whey 50g
Works out to 2940 cals 304g protein, 227g carbs 90g fats
Have an active job, train push, pull legs cardio after push and pull workouts 20 mins burning roughly 380 cals or so the machine says
Any advise would be appreciated will post a starting pic tomorrow