last meal i had i mixed my snack with my shake was very tired couldnt stay up another hour or so i mixed them 100ml of milk 200gs of quark cheese and whey mixed with water adds up to 436kcals of 77 protein 7fat 23 carbs
total kcals for that day 3306 right around what i said id go for 3000-3500 will stay around that for a while see how i get on.