Jan ( 10, 11, 12, 15, 16 )

Jan 10
 Meal 1  Meal 2  Meal 3

(LEAN)

Carbs: 26

Protein: 30

Fat: 10

Kcal: 314

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(BULK)

Carbs: 52

Protein: 45

Fat: 12

Kcal: 496

 

(LEAN)

Carbs: 30

Protein:  28

Fat: 12

Kcal: 340

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(BULK)

Carbs: 60

Protein: 42

Fat: 14

Kcal: 534

 

 

(LEAN)

Carbs: 32

Protein: 28

Fat: 8

Kcal: 312

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(BULK)

Carbs: 64

Protein: 42

Fat: 10

Kcal: 514

 
  1. shrimp egg  sesame mixed salad 
  2. satay beef tenderloin with rice 
  3. Japanese style curry chicken with potato 

 Jan 11
 Meal 1 Meal 2 Meal 3

 

(LEAN)

Carbs: 25

Protein: 32

Fat: 10

Kcal: 318

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(BULK)

Carbs: 50

Protein: 45

Fat: 14

Kcal: 506

 

(LEAN)

Carbs: 29

Protein: 31

Fat: 10

Kcal: 330

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(BULK)

Carbs: 59

Protein: 46.5

Fat: 12

Kcal: 530

 

(LEAN)

Carbs: 27

Protein: 30

Fat: 14

Kcal: 354

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(BULK)

Carbs: 56

Protein: 45

Fat: 16.8

Kcal: 555.2

  

  1.  quinoa pumpkin salad  salad
  2.  Chinese honey chicken thigh with turmeric rice 
  3.  pan fried  fish cakes with mixed rice 

 


 Jan 12
 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: 27

Protein:  30 

Fat: 12

Kcal: 336

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(BULK) 

Carbs: 54

Protein: 45

Fat: 14

Kcal: 522

 

(LEAN) 

Carbs: 30 

Protein: 26

Fat: 8

Kcal: 296

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(BULK)

Carbs: 60

Protein: 39

Fat: 10

Kcal: 486

 

  

  1. chicken breast egg salad  
  2. tom yum pan fried halibut with mashed potato 
  3. tomato sauce beef tenderloin with brown rice 

 

 

 Jan 15
Meal 1   Meal 2 Meal 3

 

 

(LEAN)

Carbs: 25

Protein: 32

Fat: 10

Kcal: 318

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(BULK)

Carbs: 50

Protein: 48

Fat: 12

Kcal: 500

 

 

 

(LEAN)

Carbs: 30

Protein: 28

Fat: 13

Kcal: 349

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(BULK)

Carbs: 60

Protein: 42

Fat: 15

Kcal: 543

(LEAN)

Carbs: 24

Protein: 29

Fat: 15

Kcal: 347

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(BULK)

Carbs: 48

Protein: 44

Fat: 18

Kcal: 530

 

  1. Pan-seared chicken breast and eggs row with mix salad
  2. Teriyaki chicken rice with seasonal veggies
  3. Pan fried duck with mashed sweet potato 

 

 

     

     Jan 16
     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

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

    (BULK)

    Carbs: 42

    Protein: 44.2

    Fat: 9.9

    Kcal: 433.9

     

    (LEAN)

    Carbs: 30

    Protein: 30

    Fat: 8

    Kcal: 312

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

    (BULK)

    Carbs: 45.6

    Protein: 45

    Fat: 16

    Kcal: 506.4
     
    1. Salmon and egg salad 
    2. pan fried tilapia with and vegetables 
    3. Roasted beef with brown rice