Project put on muscle mass

Duration of plan: April 1 – august 1 Macros breakdown : P-30%/C-50%/F-20%

Calories- 2225kcal and the macros are PROTEIN-160G,CARBS-278G,FATS-49.5G
MACROS IN EVERY MEAL : P-32G/C-55.6G/F-9.9G

MEAL 1
TIMING- 10 AM
OATS(50G)-P-7.1G/C-33G/F-4.25G
EGG WHITES(6)-P-24G/C-0/F-0
EGG YOLK(1)-P-2G/C-0.6/F-5G
SWEET POTATO(110G)-P-1.7G/C-22G/F-0

TOTAL-P-34G/C-55.6G/F-9.2G

MEAL 2 TIMING-1PM
CHICKEN BREAST(100G)-P-20G/C-0/F-3G
BROWN RICE(200G)-P-5.5G/C-51G/F-2G
WHOLE EGG(1)-P-6G/C-0.6G/F-5G
SALAD ONLY GREEN VEGIES

TOTAL-P-31.5G/C-51.6G/F-10G

MEAL3 TIMING-4PM
CHICKEN BREAST(110G)-P-20G/C-0/F-3G
BROWN RICE(202G)-P-5.5G/C-51G/F-2G
WHOLE EGG(1)-P-6G/C-0.6G/F-5G
SALAD

TOTAL-P-31.5,C-51.6G/F-10G

CHICKEN BREAST(100G)-P-20G/C-O/F-3G

MEAL 4 TIMING-7PM
PEANUT BUTTER-P-7.8G/C-5.7G/F-14G
BOILED CORN(100G)P-3.4G/C-21G/F-1.5G
BROWN PASTA(32G)P-3.8G/C-24.2G/F-0

TOTAL-P-35G/C-51G/F-18G
MEAL 5
TIMING-10PM
WHEY PROTEIN-P-25G/C-2.4G/F-1.1G
SWEET POTATO(202G)-P-3.2G/C-40G/F-0
BROWN RICE(100G)-P-2.1G/C-25G/F-1G

TOTAL-P-32G/C-67G/F-2G