Zane_S- Журнал, 20 июл 22

Over the past few months I haven’t made much progress towards my weight gain goals, basically looking to put on about 15-20 pounds of muscle. My recommended daily intake (RDI) is currently set at 3400 calories. If I change my activity level to “Very Active” then my RDI will bump to 3900 but not sure if that is a good move. I always try to eat within my macro limits so that seems like an incredible amount of food. I can easily do it, just want to avoid putting on excess fat….. thoughts from the group? 💭

71,2 кг Потеряно до сих пор: 0 кг.    Еще предстоит сделать: 0,9 кг.    Следовательность диеты: Достаточно Хорошо.

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2939 ккал

Жир: 59,87г | Белк: 241,37г | Углев: 374,22г.   Завтрак: Bob Evans 100% Liquid Egg Whites, Fage Total 0% Greek Yogurt (Container), Brown Sugar Blend, McCormick Ground Cinnamon, Quaker Quick 1-Minute Oats, Frank's Red Hot Sauce, Earthbound Farm Organic Spring Mix, Great Value Olive Oil Cooking Spray, Mini Sweet Peppers, Grape Tomatoes, Coffee (Brewed From Grounds). После Завтрака: Blueberries, Body Fortress Super Advanced Whey Protein - Chocolate (50g), Papayas, Pineapple, Grapes, Sweet Cherries, Raspberries. Обед: Mature Onions, Fresh from The Farm Grape Tomatoes, Newman's Own Low Fat Sesame Ginger Dressing, Earthbound Farm Organic Spring Mix, Trader Joe's California Sun-Dried Tomatoes, Pero Family Farms Mini Sweet Peppers, Publix Carrot Sticks, Mt. Olive Jalapeno Slices, Tyson Foods Chicken Breast Tenderloins, Cholula Chipotle Hot Sauce, Celery , Pero Family Farms Mini Cucumbers, Publix Carrot Sticks, Bush's Best Pinto Beans, Farmer's Market Butternut Squash, Spice World Minced Garlic, Member's Mark Tilapia , Great Value Olive Oil Cooking Spray, Capers. Ужин: Kraft Finely Shredded Parmesan Cheese, Ragu Old World Style Traditional Pasta Sauce, Earthbound Farm Organic Spring Mix, Mt. Olive Jalapeno Slices, Miracle Noodle Fettucini Shirataki Pasta, Pearls Sliced California Ripe Olives, Mature Onions, Publix Green Bell Pepper, California Sun Dry Sun-Dried Tomatoes Julienne Cut, Pero Family Farms Mini Sweet Peppers, Mushrooms, Tyson Foods Chicken Breast Tenderloins, Great Value Olive Oil Cooking Spray, Fresh from The Farm Grape Tomatoes. После Ужина: Kind Nuts & Spices Dark Chocolate Nuts & Sea Salt Mini, Blue Diamond Lightly Salted Almonds, Philadelphia Regular Cream Cheese, The Snack Factory Pretzel Crisps - Original, Chiquita Banana, Pineapple, Breakstone's Fat Free Small Curd Cottage Cheese, Papayas, Sara Lee 45 Calories & Delightful 100% Whole Wheat Bread, Lifeway Foods Lowfat Blueberry Kefir, McCormick Ground Cinnamon, Bell Plantation PB2 Powdered Peanut Butter. Перекус/Другое: Nature Made D3 1000 IU, Honeycrisp Apples, Quaker Rice Cakes - Everything, Beyond Raw Chemistry Labs Creatine HC1, Top Care Calcium 600 Mg with VD3. подробнее ...

3395 ккал

Упражнение: Apple Health - 24 часа. подробнее ...