Nov 17, 18, 19, 20, 21)

Nov  ( 15, 16, 17, 20, 21 )

 

 Nov 15

 Meal 1 Meal 2 Meal 3

 

(LEAN)

Carbs: 16.5

Protein:  26

Fat: 6

Kcal: 224

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(BULK)

Carbs: 33

Protein: 40

Fat: 7.2

Kcal: 356.8

 

 

(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: 20.4

Fat: 7.6

Kcal: 216

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(BULK)

Carbs: 33

Protein: 40.3

Fat: 13

Kcal: 410.2

 

  1. Cabbage omelet with chicken breast
  2. Beef buger with sweet potato 
  3. onion sauce chicken breast with white rice.

 

  Nov 16 
Meal 1
 Meal 2
meal 3

 

(LEAN)

Carbs: 16.5

Protein: 30

Fat: 4 

Kcal: 222

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(BULK)

Carbs: 33

Protein: 45

Fat: 6.5

Kcal: 370.5

 

(LEAN)

Carbs: 30

Protein:  20.1

Fat: 7.6

Kcal: 268.8

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

(BULK)

Carbs: 45.6

Protein: 40.3

Fat: 13

Kcal: 460.6

 

(LEAN)

Carbs: 29.3

Protein:  30

Fat: 10

Kcal: 327.2

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

(BULK)

Carbs: 56.7

Protein: 45

Fat: 12.5

Kcal: 519.3

 

  1. Salmon pancake with mixed berries.
  2. Southeast Asian satay chicken breast with rice 
  3. sole fillet with mashed potatoes.

 

 Nov 17
 Meal 1 
Meal 2 
Meal 3

 

(LEAN)

Carbs: 18

Protein: 27.9

Fat: 9

Kcal: 264.6

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

(BULK)

Carbs: 36

Protein: 44.2

Fat: 19.5

Kcal: 496.3

 

(LEAN)

Carbs: 35

Protein: 26

Fat: 10 

Kcal: 334

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

(BULK)

Carbs: 50.6

Protein: 40

Fat: 11.2

Kcal: 463.2

 

(LEAN)

Carbs: 29.5

Protein: 30

Fat: 10

Kcal: 327.2

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

(BULK)

Carbs: 59

Protein: 45

Fat: 6.5

Kcal: 474.5

 

  1. Shrimp egg mixed salad 
  2. Creamy mushroom chicken pasta
  3. Pan fried sole with sweet potato 

July 20 
Meal 1  Meal 2 Meal 3

(LEAN)

Carbs: 20.6 

Protein: 25.6

Fat: 2.4

Kcal: 206.4

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

(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. Homemade shrimp spring rolls
  2. Chicken breast with white sauce pasta. Italian-style
  3. Minced beef rice with Italian herb tomato

 

 July 21
Meal 1 Meal 2 Meal 3 

(LEAN)

Carbs: 21.5 

Protein: 30

Fat: 8 

Kcal: 278

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

(BULK)

Carbs: 38

Protein: 45

Fat: 16

Kcal: 476

 

(LEAN)

Carbs: 30

Protein:  26

Fat: 6 

Kcal: 272

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

(BULK)

Carbs: 45.6

Protein: 40

Fat: 7.2

Kcal: 407.2

 

(LEAN)

Carbs: 17.3

Protein: 27.9

Fat: 4.5

Kcal: 221

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

(BULK)

Carbs: 34.2

Protein: 44.2

Fat: 9.8

Kcal: 447

 

  1. Pancake and scrambled eggs with Angus beef 
  2.  Corn sauce sole fillet with fusilli pasta
  3. Green thai curry sauce chicken  with rice