1.

My protein take
63kg=138.89lbs 166.6g - 208.335g per day

Chicken (skinless)

Turkey (skinless)

Fish (all kinds)

Beef (leaner cuts)

Pork (leaner cuts)

Whole Eggs

Egg Whites

Protein Supplements (whey protein powder, casein protein powder, protein bars,
etc.)

Beans (all kinds)

Nuts (all kinds)

Milk

Cheese

750calories per day from proteins

Meal 1 (breakfast) - whole food
Meal 2 (mid morning) - liquid protein meal
Meal 3 (lunch) - whole food
Meal 4 (mid afternoon) - whole food

 Meal 5 (pre and post workout) - liquid protein meal

Meal 6 (dinner) - whole food
Meal 7 (before bed) - whole food

2. Drink at least 3.7l of water per day

3. Maintain Strength/Intensity/Weight On The Bar

4.My daily calorie maintenance level

1944.47715 - 2361.150825 calories

10 Top Affordable Protein Sources

Canned Tuna [40g protein per can]

Eggs [6g protein per egg]

Pork Mince [20g protein per 100g]

Chicken Breasts [31g protein per 100g]

Frozen Wild salmon [25g of protein per 100g]

Peanut butter [23g protein per 100g | 5.3 protein per

serving]

Greek Yoghurt 2% [10g protein per 100g]

Milk 3% fat [8g protein per cup]

Canned giant beans [6g protein per 100g, 15g per

can]

Whey Protein [1 scoop of whey is 25g in which

around 20g, depending on the brand, is protein] At two
scoops