Diet
Meal 1 P KH F KCals
60g whey 43 12 1 215
100g Oats 13 56 7 341
Total 56 68 8 556
Meal 2
4 slices Bread 12 56 4 320
50g Chicken 12,5 1,5 0,5 60,5
50 Chees 12,5 0 12,5 163,5
10g mosterd 0,5 1 0,5 8
1 apple 1 14 0 60
Total 38,5 72,5 17,5 612
Meal 3
30g whey 21,5 6 0,5 107,5
100g oats 13 56 7 341
Total 34,5 62 7,5 448,5
Meal 4
4 slices bread 12 56 4 320
150g Meat/fish 33 0 4,5 172,5
10g boter 0 0 8 72
150g veggie's 1 10 0 44
10g saus 0,5 1,5 2,5 30
Totaal 46,5 67,5 18,5 638,5
Meal 5
500g Cottage ch. 42,5 25,5 4 290
1 banana 1 30 0 124
Totaal 43,5 55,5 4 414
Total 219 325,5 55,5 2669
Total % 33% 49% 18% 100%
This is my maintenence diet. I still live at home so I don't have ful freadom in my schedule.
I train 5 to 6 times a week with weights + 30-45.min of cardio after each training.
Supplements
Whey
Multi-vit
Vit-b's
From 1 Juli: Green Bulge and Blue Up
Stats:
Age: 19 1/2
Height: 5'9"
Weight: 163lb
Years training: 2
Country: Belgium
Job: military
Measerements etc. aren't impressive so I don't bother to take some
Grtz
Meal 1 P KH F KCals
60g whey 43 12 1 215
100g Oats 13 56 7 341
Total 56 68 8 556
Meal 2
4 slices Bread 12 56 4 320
50g Chicken 12,5 1,5 0,5 60,5
50 Chees 12,5 0 12,5 163,5
10g mosterd 0,5 1 0,5 8
1 apple 1 14 0 60
Total 38,5 72,5 17,5 612
Meal 3
30g whey 21,5 6 0,5 107,5
100g oats 13 56 7 341
Total 34,5 62 7,5 448,5
Meal 4
4 slices bread 12 56 4 320
150g Meat/fish 33 0 4,5 172,5
10g boter 0 0 8 72
150g veggie's 1 10 0 44
10g saus 0,5 1,5 2,5 30
Totaal 46,5 67,5 18,5 638,5
Meal 5
500g Cottage ch. 42,5 25,5 4 290
1 banana 1 30 0 124
Totaal 43,5 55,5 4 414
Total 219 325,5 55,5 2669
Total % 33% 49% 18% 100%
This is my maintenence diet. I still live at home so I don't have ful freadom in my schedule.
I train 5 to 6 times a week with weights + 30-45.min of cardio after each training.
Supplements
Whey
Multi-vit
Vit-b's
From 1 Juli: Green Bulge and Blue Up
Stats:
Age: 19 1/2
Height: 5'9"
Weight: 163lb
Years training: 2
Country: Belgium
Job: military
Measerements etc. aren't impressive so I don't bother to take some
Grtz
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