well guys had a lovely lie in this morning sleeping very well lately thank god today and onwards im on 3000-3500 kcals a day did a bit of faster cardio this morning just to wake my self up and get my body ready for the day meal 1 was pretty big gota get lots of kcals in the first thing in the morning hope nice lean gains here on out total kcals this morning was 872.5 kcals of 78 protein 28.5 fat 76 carb yummy ha will be doing legs today toe seems to be better i just let it rest for an extra day or so wanted to be safe than sorry best thing to do. Remember lads time to grow good luck and thank you all


Meal 2 total kcals 599 of 76 protein 11fat 49 carbs

Meal 3 total kcals 649 of 66 protein 9 fats and 76 carbs. next meal in an hour or so be same as 1th just less fats maybe a bit less carbs we will see. this is just my post workout shake.