leangains.txt

1g protein/carbs = 4 kcal

Aim for 160-250g of protein

Working Day
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2500 calories
230g carbs
270g protein
54g fat

Meal 1 (12-1pm) 20/25% calories
  625 kcal
  55g carbs
  70g protein
  13g fat

Meal 2 (4-5pm) pre w/o
  625 kcal
  55g carbs
  70g protein
  13g fat

Meal 3 (8-9pm) post w/o
  1250 kcal 
  120g carbs
  130g protein
  28g fat

Rest Day
==================================
2000 calories
100g carbs
200g protein
90g fat

Meal 1 (12-1pm) 20/25% calories
  500 kcal
  25g carbs
  50g protein
  22g fat

Meal 2 (4-5pm)
  500 kcal
  25g carbs
  50g protein
  22g fat

Meal 3 (8-9pm)
  1000 kcal 
  50g carbs
  100g protein
  46g fat