@ptrrchrd i like your grocery list clean but dont need rice11/29 Wednesday
5 am mass gainer 800 cals 50 G protein
9 am 2 Rx bars 460 cals. 20 G protein
12 pm 6 oz chicken 407 cals 46 g protein 1 cup green beans
2 pm prosciutto and mozzarella 250 cals 30 G protein
5 pm
6 oz chicken 407 cals 46 G protein sweet potatoes 114 cals 2 G protein
7 PM Gym legs and AB’s
11/29 Wednesday
Barbell squats
135x10
185x7
205x5
RDL’s
135x10
185x8
205x6
Leg press
250x8
230x10
Leg curl
80x8
70x10
Seated calve raise
45x12
70x10
Hanging leg lifts
X15
X13
X11
830 pm
1 banana cals 1 G protein isopure protein shake 180 cals 40 G protein with 2 tbs almond butter 2 eggs 160 cals 13 G protein and 2 cups whole milk 300 cals 16 G protein
3908 total cals. 230 total g. Protein
you can just stick to oatmeal yams
Also here is my grocery list. Lmk what you guys think. If you think I should take an item off, or I’d you have a suggestion I should add please let me know
Grocery list
FRUIT
Strawberries
Bananas
Papaya
Pineapple
Clementines
VEGETABLES
Vegetable stir fry mix
green beans
Broccoli
Cauliflower
Sweet potatoes
MEAT
chicken breast
Pork loin
Salmon
Grass fed beef
Eggs
Pastas
Rye Bread
Rice
Oatmeal
Greek yogurt