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if its 830 am bro drink protein shake with 2 bananas and 1 tbps honey before bed
i thought your shoot is at night bro lol
the carbs keep them under 50 the day before
bed will be around 10pm im guessing so just make room for it in my cals?
my last meal was going to be this
170g low-fat plain Greek yogurt
• 10g walnuts
• 5g maple syrup or honey
• Dash cinnamon
Post-meal tea: chamomile or peppermint
Macros: 30g P / 15g C / 14g F
do i swap it to the protein n bananas ?
c
carbs under 50g for saturday?
@LevButlerov
can i have your opinion please
Target macros:
• Protein: 130–140g
• Carbs: 90–130g
• Fat: 60–80g
• Water: ~3.5–4L (start soft taper, avoid overhydration)
⸻
Upon Waking – 7:30–8:00 AM
Morning drinks:
• 1 glass warm water with pinch of salt
• 1 black coffee
• Optional tea: green or lemon ginger
⸻
Meal 1 – 9:00 AM
Egg + Toast + Honey + Berries
• 1 whole egg
• 150g egg whites
• 1 slice bread (wholemeal or low-GI)
• 5g honey
• 50g blueberries
• 1 tsp olive oil (to cook eggs)
Post-meal tea: peppermint
Macros: 30g P / 22g C / 13g F
⸻
Meal 2 – 12:30 PM
Beef Mince + Jasmine Rice Bowl
• 120g lean beef mince
• 150g cooked jasmine rice (~¾ cup)
• 1/2 zucchini or spinach
• 1 tsp olive oil
Pre-meal tea: green tea
Macros: 35g P / 42g C / 16g F
⸻
Meal 3 – 2:30 PM (Pre-Workout)
Chicken + Potato Bowl
• 100g grilled chicken breast
• 70g cooked jasmine rice
• 1 tsp olive oil or spray
• Season well (pink salt, paprika)
Pre-workout:
• Optional black coffee
• Water + electrolytes
Macros: 36g P / 28g C / 10g F
⸻
Meal 4 – 6:30–7:00 PM (Post-Workout)
Greek Yogurt + Walnuts + Maple
• 170g low-fat plain Greek yogurt
• 10g walnuts
• 5g maple syrup or honey
• Dash cinnamon
Post-meal tea: chamomile or peppermint
Macros: 30g P / 15g C / 14g F
this was going to be my plan for saturday and then if i wake up flat on sunday morning, i was goin to have one rice cake with 5g honey and a small sprinkle of salt on top (10-15g carbs 2hrs before shoot)
should i stick with this or drop carbs to 50g and have the banana protein smoothie around 10pm when i go to bed
can i have your opinion please
Target macros:
• Protein: 130–140g
• Carbs: 90–130g
• Fat: 60–80g
• Water: ~3.5–4L (start soft taper, avoid overhydration)
⸻
Upon Waking – 7:30–8:00 AM
Morning drinks:
• 1 glass warm water with pinch of salt
• 1 black coffee
• Optional tea: green or lemon ginger
⸻
Meal 1 – 9:00 AM
Egg + Toast + Honey + Berries
• 1 whole egg
• 150g egg whites
• 1 slice bread (wholemeal or low-GI)
• 5g honey
• 50g blueberries
• 1 tsp olive oil (to cook eggs)
Post-meal tea: peppermint
Macros: 30g P / 22g C / 13g F
⸻
Meal 2 – 12:30 PM
Beef Mince + Jasmine Rice Bowl
• 120g lean beef mince
• 150g cooked jasmine rice (~¾ cup)
• 1/2 zucchini or spinach
• 1 tsp olive oil
Pre-meal tea: green tea
Macros: 35g P / 42g C / 16g F
⸻
Meal 3 – 2:30 PM (Pre-Workout)
Chicken + Potato Bowl
• 100g grilled chicken breast
• 70g cooked jasmine rice
• 1 tsp olive oil or spray
• Season well (pink salt, paprika)
Pre-workout:
• Optional black coffee
• Water + electrolytes
Macros: 36g P / 28g C / 10g F
⸻
Meal 4 – 6:30–7:00 PM (Post-Workout)
Greek Yogurt + Walnuts + Maple
• 170g low-fat plain Greek yogurt
• 10g walnuts
• 5g maple syrup or honey
• Dash cinnamon
Post-meal tea: chamomile or peppermint
Macros: 30g P / 15g C / 14g F
this was going to be my plan for saturday and then if i wake up flat on sunday morning, i was goin to have one rice cake with 5g honey and a small sprinkle of salt on top (10-15g carbs 2hrs before shoot)
should i stick with this or drop carbs to 50g and have the banana protein smoothie around 10pm when i go to bed
i did. look at the other photos
i would avoid salt with carbs bro like as low sodium as you can
the macros are fine if you insist on eating carbs the day before
i personally suggest to guys going on stage only refeed 8 hours out best be dry and flat than bloated and puffy @lukeobz80
@lukeobz80 do you have a younger person who can help you with that? i have no clue why it shows up dark. i'm like 0% geek with this computer crap lol
@lukeobz80 bro pics look good. look like you taking pic for horror movie lolz
@lukeobz80 You need to talk to somebody who knows computers. Maybe your phone isn't just taking good pictures and it's too dark, I have no idea. But you look fantastic from what we can see.
@lukeobz80 I don't know why they are dark either but you look good.
maybe try using a different browser. good job anyway!
@lukeobz80 nice updates man....good growth so far.....
@lukeobz80 You look fantastic man. I can see your pictures myself. Yes, it is dark but that's okay. Just keep up the good work man, that's more important.
Agreed he is doing excellent work here
@lukeobz80 my man looking like the dark knight in these pics!
@lukeobz80 lookig killer big guy
