Dec (1, 4, 5, 6, 7, 8 )


 Dec 1
 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: 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: 29.5 

Protein: 20.4

Fat: 7.6

Kcal: 268

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(BULK)

Carbs: 56.7

Protein: 40.3

Fat: 13

Kcal: 505
 
  1. Scramble egg with avocado, mix beans , tomatoes, quinoa pumpkin salad
  2. Roasted tilapia with potato and Tom-yum salad
  3. pan fried pork With white rice and zucchini

 

 

 Dec 4
 Meal 1  Meal 2 Meal 3

 

(LEAN)

Carbs: 20

Protein:  22.2

Fat: 1.6

Kcal: 183.2

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(BULK)

Carbs: 40

Protein: 36.1

Fat: 2.7

Kcal: 288.7

 

(LEAN)

Carbs: 20.6

Protein:  27.9

Fat: 4.5

Kcal: 234.5

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(BULK)

Carbs: 42

Protein: 44.2

Fat: 9.9

Kcal: 433.9

 

(LEAN)

Carbs: 30

Protein: 30

Fat: 8

Kcal: 312

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(BULK)

Carbs: 45.6

Protein: 45

Fat: 16

Kcal: 506.4
 
  1. Steam halibut with eggs salad 
  2. Thai green pork rice with pork Choi 
  3. tomato roasted shrimp spaghetti 

 

  Dec 5 
 Meal 1 Meal 2 Meal 3

 

(LEAN)

Carbs: 19

Protein: 30

Fat: 8

Kcal: 268

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(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. salmon mixed salad 
  2. Teriyaki chicken rice and mix vegetable
  3. Roasted tilapia with brown rice  and Thai salad

 

 Dec 6
 Meal 1 Meal 2 Meal 3

 

(LEAN)

Carbs: 18.5

Protein: 27.9

Fat: 4.5

Kcal: 226.1

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(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. roasted chicken mushroom taco with salad
  2. chicken thigh with spinach rice  
  3. grilled tilapia with rice and seasonal vegetables 

     

    Dec 7

     Meal 1 Meal 2 Meal 3

     

    (LEAN)

    Carbs: 25

    Protein: 31

    Fat: 17

    Kcal: 377

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

    (BULK)

    Carbs: 35

    Protein: 44

    Fat: 21

    Kcal: 505

     

    (LEAN)

    Carbs: 33

    Protein: 28

    Fat: 19

    Kcal: 415

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

    (BULK)

    Carbs: 66

    Protein: 42

    Fat: 23

    Kcal: 639

     

    (LEAN)

    Carbs: 30

    Protein: 27

    Fat: 22

    Kcal: 426

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

    (BULK)

    Carbs: 60

    Protein: 45

    Fat: 26

    Kcal: 654

     

    1. Green chicken salad 

    2. Panfried pork loin with rice 

    3. Beef burger with sweet potato 

     

    Dec 8
     Meal 1 Meal 2 Meal 3

     

     

    (LEAN)

    Carbs: 25

    Protein:  34

    Fat: 17

    Kcal: 389

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

    (BULK)

    Carbs: 50

    Protein: 51

    Fat: 21

    Kcal: 593

     

     

    (LEAN)

    Carbs: 28

    Protein: 31

    Fat: 20

    Kcal: 416

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

    (BULK)

    Carbs: 56

    Protein: 47

    Fat: 24

    Kcal: 628

     

     

     

    (LEAN)

    Carbs: 29

    Protein: 30

    Fat: 22

    Kcal: 434

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

    (BULK)

    Carbs: 58

    Protein: 40.3

    Fat: 26

    Kcal: 627

     

    1. roasted beef with egg avocado wrap  salad
    2. pan fried cod filet with roasted sweet potato 
    3. Japanese style curry chicken rice