July (24, 25, 26, 27, 28 , 31 )

July 24
 Meal 1  Meal 2  Meal 3

(LEAN)

Carbs: 16.5

Protein: 30

Fat: 8

Kcal: 258

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(BULK)

Carbs: 33

Protein: 45

Fat: 16

Kcal: 456

 

(LEAN)

Carbs: 20.6

Protein:  25.6

Fat: 2.4

Kcal: 206

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(BULK)

Carbs: 42

Protein: 39

Fat: 4.5

Kcal: 364.5

 

 

(LEAN)

Carbs: 303

Protein: 27.9

Fat: 4.5

Kcal: 267.6

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(BULK)

Carbs: 45.6

Protein: 44.2 

Fat: 9.8

Kcal: 447.9

 

 

  1. chicken breast with taco and salad
  2. Baked zucchini with chicken white rice 
  3. Angus beef with roasted potato green beans 

 

 July 25
 Meal 1 Meal 2 Meal 3

 

(LEAN)

Carbs: 18

Protein: 30

Fat: 4

Kcal: 228

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(BULK)

Carbs: 36

Protein: 45

Fat: 6.5

Kcal: 382.5

 

(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

 

(LEAN)

Carbs: 19

Protein: 30

Fat: 8

Kcal: 267

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(BULK)

Carbs: 38

Protein: 45

Fat: 16

Kcal: 476

  

  1. thai mango sald with itlian Focaccia 
  2. Garlic herbs sauce chicken with fusilli  
  3. Beef rendang with white rice

 


 July 26
 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: 17.3

Protein:  30 

Fat: 8

Kcal: 261.2 

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(BULK) 

Carbs: 34.2 

Protein: 45 

Fat: 16 

Kcal: 460.8 

 

(LEAN) 

Carbs: 30 

Protein: 21.3

Fat: 1.4

Kcal: 217.8

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(BULK)

Carbs: 45.6

Protein: 36.9

Fat: 2.8 

Kcal: 355.2

 

  

  1. Baked chicken avocado taco 
  2. Southeast Asian shrimp with roasted potato
  3. Thai sweet sauce chicken fried rice

 

 

 July 27
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 chicken breast and scramble eggs with avocado mix salad
    2. Beef stew with wild mushrooms spaghetti and mix vegetables
    3. Salmon tikka with white rice and mint cucumber salad

     

     July 28
     Meal 1  Meal 2 Meal 3

     

    (LEAN)

    Carbs: 20

    Protein:  22.2

    Fat: 1.6

    Kcal: 183.2

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

    (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. Pan fried halibut with mush potato ,mix beans, wild mushrooms, and broccoli
    2. Tom-yum beef burger with sweet potato and mix salad
    3.  Green curry chicken with white rice and vegetables

     July 31
    Meal 1   Meal 2 Meal 3

     

     

    (LEAN)

    Carbs: 18

    Protein: 27.3

    Fat: 8

    Kcal: 253.2

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

    (BULK)

    Carbs: 36

    Protein: 47.1

    Fat: 14

    Kcal: 460.2

     

     

     

     

    (LEAN)

    Carbs: 29.5 

    Protein: 27.9

    Fat: 4.5

    Kcal: 270

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

    (BULK)

    Carbs: 59

    Protein: 44.2

    Fat: 9.9

    Kcal: 501

     

    LEAN)

    Carbs: 22.2

    Protein: 29.3

    Fat: 1.6

    Kcal: 220.4

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

    (BULK)

    Carbs: 59

    Protein: 36.1

    Fat: 2.7

    Kcal: 404.7

     

      1. Roasted minced beef with potato cake 
      2. Cream corn chicken sauce rice
      3. Sole meunière with mash sweet potato and mix vegetables