eggs oats yolk 45pro 60carbs and fats in the yolk
liquid whites, a small bagel, a croissant. 45pro and quite a lot of carbs in the bagel and croissant
rice and chicken 45prot and 60carbs
train
eggwhites and oats. 45prot 60carbs
plain chickn breast on the pan. 45prot
the macros are my estimation.
so around 250 prot or less a day.
standar carb intake is 180 a day...higher if i add something "dirty" ..the croiss and bagel for example.
and fats whatever in the foods.
