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Diet for Mass, 4th month of training


EdensDemise
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i am at the 4th month of training (3 times per week) i made some chnages to the diet, (at the beginning it was too dirty and with too many carbs and less healthy food) i would like to know what you think.

i am 180cm x 75kg, body fat 12%

 

Breakfast:

100gr of almonds, 100 gr of oatflakes, dried cranberries, a banana, apple juice and rice milk

 

snack:

pea-protein shake, with bcaa and creatine, soy milk/rice milk, banana

 

lunch:

100 gr white tofu/smoked tofu with broccoli and rice.

 

snack:

fresh fruits

 

dinner:

2 burgers/soy meat/or other meat substitute (always with the values of 30 gr of protein), with veggies (zucchini peperoni eggplants or whatever)

 

pre-sleep:

pea-protein shake with bcaa and creatine + soy milk.

 

Problem is i dont make too much cardio because i am a student and i dont have so much time to make cardio(or because i dont have too much fun with it ) the days off. so i try to walk at least 2-3 hours per day, not using elevators, or public transports.

so i still have a bit of extra fat in the hips

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