Oct (25, 26, 27, 30, 31 )

 Oct 25

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: 17.3

Protein: 23.8

Fat: 14.5

Kcal: 294

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(BULK)

Carbs: 34.2

Protein: 41

Fat: 29

Kcal: 561.8

 

 

(LEAN)

Carbs: 17.3

Protein: 21.3

Fat: 1.4

Kcal: 167

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(BULK)

Carbs: 34.2

Protein: 36.9

Fat: 2.8 

Kcal: 309.6

 

  1. shrimp salad with sesame sauce
  2. satay chicken with mashed potato seasonal vegetables
  3. Fried Rice with Minced Beef

     

     Oct 26

    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: 29.3

    Protein: 30

    Fat: 4 

    Kcal: 273.2

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

    (BULK)

    Carbs: 56.7

    Protein: 45

    Fat: 6.5

    Kcal: 465.3

     

      1. Egg wrap with Mashed Potato, Asparagus, Mixed Vegetables
      2. curry chicken breast with spaghetti and zucchini
      3. Salmon tikka with white rice and Vegetables

         

          Oct 27

         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 mashed potato, wild mushrooms, and broccoli
        2. Tom-yum beef burger with sweet potato and mix salad
        3. curry chicken with white rice and vegetables

         


           

           Oct 30

           Meal 1 Meal 2 Meal 3

           

          (LEAN)

          Carbs: 30

          Protein: 28

          Fat: 12

          Kcal: 340 

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

          (BULK)

          Carbs: 60

          Protein: 42

          Fat: 12

          Kcal: 534

           

          (LEAN)

          Carbs: 32

          Protein: 25

          Fat: 10

          Kcal: 318

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

          (BULK)

          Carbs: 64

          Protein: 38

          Fat: 12

          Kcal: 516

           

          (LEAN)

          Carbs: 64

          Protein: 30

          Fat: 12

          Kcal: 322

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

          (BULK)

          Carbs: 56

          Protein: 45

          Fat: 12

          Kcal: 512

           
          1. avocado chicken taco with mixed salad 
          2. Roasted fish  with fusilli 
          3. Kimchi chicken with mixed veggies rice 

           

           Oct 31

           Meal 1 
          Meal 2 
          Meal 3

           

          (LEAN)

          Carbs: 32

          Protein: 28

          Fat: 12

          Kcal: 348

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

          (BULK)

          Carbs: 36

          Protein: 42

          Fat: 19.5

          Kcal: 496.3

           

          (LEAN)

          Carbs: 35

          Protein: 30

          Fat: 10 

          Kcal: 334

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

          (BULK)

          Carbs: 50.6

          Protein: 45

          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. Cabbage egg cake with mushroom 
          2. teriyaki chicken with India rice 
          3. Roasted pork with pumpkin