Breakfast: 4.5oz of turkey bacon
8oz Greek yogurt non fat
2tb natty pb
1 bannana
Lunch: 8oz chicken breast ( some say 220-400 calories)
3/4 cup brown rice
2 cups green beans
Dinner: 6oz steak
3/4 cup rice
2tb natty pb
Snack/post wo: (around 1100-noon) protein shake blend 48 grams of protein 8 carb 4 fat.
Before bed snack: 4oz Greek yogurt.
It works out to around 2200-2300 calories at a 45/35/15 split. (protein/carb/fat.)
I'm a endo and skinny fat at 193lbs 16-18%looking to get to 175-180 at 10-12% bf Seem to gain fat easier then muscle.
8oz Greek yogurt non fat
2tb natty pb
1 bannana
Lunch: 8oz chicken breast ( some say 220-400 calories)
3/4 cup brown rice
2 cups green beans
Dinner: 6oz steak
3/4 cup rice
2tb natty pb
Snack/post wo: (around 1100-noon) protein shake blend 48 grams of protein 8 carb 4 fat.
Before bed snack: 4oz Greek yogurt.
It works out to around 2200-2300 calories at a 45/35/15 split. (protein/carb/fat.)
I'm a endo and skinny fat at 193lbs 16-18%looking to get to 175-180 at 10-12% bf Seem to gain fat easier then muscle.