Breakfast Carb Protein Fat

Oat Meal, Serving 2 54 10 5

Peanut Butter, 4 tbsp 14 14 32
Protein Powder, 2 scoop 6 48 2
BCAA, 5 grams
Total 74 72 39

Snack/Post morning workout

BCAA, 5 grams
Mass gainer, 0.5 scoop 63 12.5 1.1
Protein Powder, 2 scoop 6 48 2
Banana 27 1.3 0.4
Total 96 61.8 3.5

Lunch
Chicken, 3 servings 3 75 6
Rice 90 8 0
Broccoli, 2 cups 8 4 0
Total 101 87 6

Dinner
Turkey Burger, 3 servings 6 57 30
Rice 90 8 0
Broccoli 8 4 0
Total 104 69 30
Post-workout
Protein Powder, 2 scoop 6 48 2
BCAA, 5 grams
Total 0 0 0

Check 7 -3.8 48.5

Breakfast Carb Protein Fat
Wheat Toasts,4 slices 72 16 4
Peanut Butter, 4 tbsp 14 14 32
Protein Powder, 2 scoop 6 48 2
BCAA, 5 grams
Total 92 78 38

Snack/Post morning workout

BCAA, 5 grams
Mass gainer, 0.5 scoop 63 12.5 1.1
Protein Powder, 2 scoop 6 48 2
Banana 27 1.3 0.4
Total 96 61.8 3.5

Lunch
Chicken, 3 servings 3 75 6
Rice 90 8 0
Broccoli, 2 cups 8 4 0
Total 101 87 6

Dinner
Turkey Burger, 3 servings 6 57 30
Rice 90 8 0
Broccoli 8 4 0
Total 104 69 30

Protein Powder, 2 scoop 6 48 2

BCAA, 5 grams
Total 0 0 0

-11 -9.8 49.5