Diet

Calculation 2 ( 11/June/ 021 )

71 kg / Activity average 3 days 1.37

CALORIC INTAKE: 2100 CALORIESCARBS: 210 g ( 40% of Total calories )PROTEIN: 157 g ( 30% of Total calories ) FAT: 70 g. ( 30%
of Total calories )

Breakfast • 2 whole eggs

• • 30 g of cheese mozzarella
• 40 g of brown bread
• • Mixed green salad
Snack • 20 g of Dried mixed fruit
• • 15 g of mixed fresh nuts
Pre-workout • 1 banana
Post-workout • 1 of Protein scoop
Lunch • 125 g of chicken breast
• • 150 g of Mixed green salad
• 1 tbsp of olive oil
• • 200 g of brown rice
Snack • 1 apple or 30 g of watermelon/grapes
Dinner • 125 g of chicken breast
• • 200 g of Mixed salad
• 1 tbsp of olive oil
Last meal • 50 g of oats
• • Cup of milk full cream
• 1 white egg