FOOD
| Meal | Contents |
|---|
| Glass | - 400 ml whole milk
- 60 g oats
- 1 banana
- 2 tbsp peanut butter
- 1 scoop whey
|
| Lunch | - 1 microwave rice pack (250 g)
- 1 frozen chicken breast (150 g cooked)
- 2 tbsp olive oil
- 1 cup frozen mixed veg
|
| Dinner | - 1 microwave rice pack (250 g)
- 1 frozen chicken breast (150 g cooked)
- 2 tbsp olive oil
- 1 cup frozen mixed veg
|
| Snack | |
No chicken: 4 eggs on that plate.
| Buy | Amount |
|---|
| Whole milk | 7 L |
| Oats | 1 bag |
| Bananas | 7 |
| Peanut butter | 1 jar |
| Whey | 1 tub |
| Microwave rice packs | 14 |
| Frozen chicken breasts | 1 bag (14) |
| Eggs (if no chicken) | 1 dozen |
| Olive oil | 1 bottle |
| Frozen mixed veg | 2 bags |
| Chocolate milk | 7 × 500 ml |
| Weights |
|---|
| Squats and hip hinges start at 20 lb in a backpack. Add 5 lb when the last 3 days felt easy. Pull-ups, push-ups, calf raises stay bodyweight. |