Dec (18, 19, 20, 21, 22)

 Dec ( 18, 19, 20, 21, 22 )

 

 

 Dec 18

Meal 1 Meal 2 Meal 3 

(LEAN)

Carbs: 21.5 

Protein: 30

Fat: 8 

Kcal: 278

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(BULK)

Carbs: 38

Protein: 45

Fat: 16

Kcal: 476

(LEAN)

Carbs: 17.3

Protein: 21.3

Fat: 1.4

Kcal: 167

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(BULK)

Carbs: 34.2

Protein: 36.9

Fat: 2.8 

Kcal: 309.6

(LEAN)

Carbs: 29

Protein: 25

Fat: 12

Kcal: 324

--------------

(BULK)

Carbs: 57

Protein: 45

Fat: 13

Kcal: 

 

  1. Boiled egg mashed potato salad
  2. organic pock with spaghetti 
  3. roasted beef white rice 

 

 Dec 19

Meal 1   Meal 2 Meal 3

 

 

(LEAN)

Carbs: 18

Protein: 27.3

Fat: 8

Kcal: 253.2

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(BULK)

Carbs: 36

Protein: 47.1

Fat: 14

Kcal: 460.2

 

 

(LEAN)

Carbs: 29.5 

Protein: 27.9

Fat: 4.5

Kcal: 270

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(BULK)

Carbs: 59

Protein: 44.2

Fat: 9.9

Kcal: 501

(LEAN)

Carbs: 29.3

Protein: 30

Fat: 4 

Kcal: 273.2

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(BULK)

Carbs: 56.7

Protein: 45

Fat: 6.5

Kcal: 465.3

 

    1. Pan-seared halibut and scramble eggs with pepper
    2. thai green chicken with rice and mix vegetable
    3. Teriyaki dick with roasted potato

     

     Dec 20

    Meal 1  Meal 2 Meal 3

     

    (LEAN)

    Carbs: 20.6 

    Protein: 25.6

    Fat: 2.4

    Kcal: 206.4

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    (BULK)

    Carbs: 42

    Protein: 39

    Fat: 4.5

    Kcal: 364.5

     

    (LEAN)

    Carbs: 17.3

    Protein: 30

    Fat: 8 

    Kcal: 261.2

    --------------

    (BULK)

    Carbs: 34.2

    Protein: 45

    Fat: 16

    Kcal: 460.8

     

     

    (LEAN)

    Carbs: 29.5

    Protein: 20.4

    Fat: 7.6

    Kcal: 268

    --------------

    (BULK)

    Carbs: 56.7

    Protein: 40.3

    Fat: 13

    Kcal: 505

     

    1. Egg salad wrap 
    2. Steamed minced pork with rice
    3. Creamy spinach chicken pasta

     

     Dec 21

     Meal 1 Meal 2 Meal 3

    (LEAN)

    Carbs: 20

    Protein:  27.9

    Fat: 4.5

    Kcal: 232.1

    -------------

    (BULK)

    Carbs: 40

    Protein: 44.2

    Fat: 9.9

    Kcal: 425.9

     

    (LEAN)

    Carbs: 20.6

    Protein:  22.2

    Fat: 5

    Kcal: 216.2

    --------------

    (BULK)

    Carbs: 42

    Protein: 36.1

    Fat: 10

    Kcal: 402.4

     

     

    (LEAN)

    Carbs: 29.5

    Protein:  30

    Fat: 4

    Kcal: 274

    -------------

    (BULK)

    Carbs: 59

    Protein: 45

    Fat: 6.5

    Kcal: 474.5

     

     

    1. Angus beef burger with wheat stick ,mix beans and mix salad
    2. Roasted halibut with sweet potato and mixed broccoli, quinoa ,beans
    3. Kimchi chicken with spinach rice and mix salad

     

     Dec 22

    Meal 1   Meal 2 Meal 3

    (LEAN)

    Carbs:  16.5

    Protein: 30

    Fat: 8

    Kcal: 258

    ---------------

    (BULK)

    Carbs: 33

    Protein: 45

    Fat: 16

    Kcal: 400

     

     

     

    (LEAN)

    Carbs: 17.3

    Protein: 23.8

    Fat: 14.5

    Kcal: 294

    ---------------

    (BULK)

    Carbs: 34.2

    Protein: 41

    Fat: 29

    Kcal: 561.8

     

     

     

     

    (LEAN)

    Carbs: 30

    Protein:  26

    Fat: 6 

    Kcal: 272

    ---------------

    (BULK)

    Carbs: 45.6

    Protein: 40

    Fat: 7.2

    Kcal: 407.2

     

     

    1. Salmon with mixed salad
    2. Roasted duck with sweet potato 
    3. Pumpkin chicken rice