oct

Oct (  10, 11, 12, 13, 16  )

 

Oct 10
 Meal 1  Meal 2  Meal 3 

 

(LEAN)

Carbs: 24

Protein: 24.6

Fat: 8

Kcal: 266.4

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(BULK)

Carbs: 43

Protein: 49.2

Fat: 12

Kcal: 476.8

 

(LEAN)

Carbs: 25

Protein: 27

Fat: 12

Kcal: 316

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(BULK)

Carbs: 50

Protein: 40

Fat: 14

Kcal: 432

 

(LEAN)

Carbs:29.5

Protein: 25

Fat: 7.6

Kcal: 268

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(BULK)

Carbs: 56.7

Protein: 40.3

Fat: 13

Kcal: 505
 
  1. salmon cabbage cake 
  2.  Roasted pork and potato with mixed veggies 
  3. beef mixed pepper with white rice

 

Oct 11
 Meal 1  Meal 2 Meal 3

 

(LEAN)

Carbs: 28

Protein:  25

Fat: 8

Kcal: 284

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

(BULK)

Carbs: 40

Protein: 38

Fat: 9

Kcal: 401

(LEAN)

Carbs: 32

Protein:  28

Fat: 12

Kcal: 348

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

(BULK)

Carbs: 64

Protein: 42

Fat: 12

Kcal: 532

 

(LEAN)

Carbs: 28

Protein: 26

Fat: 9

Kcal: 297

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

(BULK)

Carbs: 58

Protein: 40

Fat: 10

Kcal: 482
 
  1. Tandoori tiger prawn with tacos and mixed salad
  2.  Mexican chicken with spaghetti
  3. Tomato pork loin fried rice 

 

Oct 12
 Meal 1 Meal 2 Meal 3

 

(LEAN)

Carbs: 19

Protein: 30

Fat: 8

Kcal: 268

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

(BULK)

Carbs: 38

Protein: 45

Fat: 16

Kcal: 476

 

(LEAN)

Carbs: 29.5

Protein: 23.8

Fat: 7

Kcal: 273

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

(BULK)

Carbs: 59

Protein: 41

Fat: 14

Kcal: 526

 

(LEAN)

Carbs: 30

Protein: 30

Fat: 4 

Kcal: 276

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

(BULK)

Carbs: 45.6

Protein: 45

Fat: 6.5

Kcal: 420.9
 
  1. Roasted potato salmon cake salad
  2. Sweet corn sole with Turmeric rice 
  3. BBQ chicken with roasted sweet potato 

 

Oct 13
 Meal 1 Meal 2 Meal 3

 

(LEAN)

Carbs: 18.5

Protein: 27.9

Fat: 4.5

Kcal: 226.1

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

(BULK)

Carbs: 35.5

Protein: 44.2

Fat: 9.9

Kcal: 407.9

 

(LEAN)

Carbs: 29.5 

Protein: 30

Fat: 4

Kcal: 274

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

(BULK)

Carbs: 59

Protein: 45

Fat: 6.5

Kcal: 474.5

 

(LEAN)

Carbs: 29.5

Protein: 26

Fat: 6 

Kcal: 276

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

(BULK)

Carbs: 59

Protein: 40

Fat: 7.2

Kcal: 420.8
 
  1. Minced beef avocado taco with quinoa salad
  2. curry chicken breast with white rice mixed veggies
  3. Grilled fish with Japanese-style sauce sweet potato 

 

Oct 16
 Meal 1 Meal 2 Meal 3

 

 

(LEAN)

Carbs: 16.5

Protein:  20.4

Fat: 7.6

Kcal: 216

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

(BULK)

Carbs: 33

Protein: 40.3

Fat: 13

Kcal: 410.2

 

 

(LEAN)

Carbs: 30

Protein: 30

Fat: 8

Kcal: 312

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

(BULK)

Carbs: 45.6

Protein: 45

Fat: 16

Kcal: 506.4

 

 

(LEAN)

Carbs: 16.5

Protein: 26

Fat: 6

Kcal: 224

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

(BULK)

Carbs: 33

Protein: 40

Fat: 7.2

Kcal: 356.8

 

  1. Cabbage omelet with chicken breast 
  2. Halibut fried rice with roasted veggies
  3. Tomato chicken with mashed potato