ok here goes...

I'm 5 11, 190 lbs, 14% bf
I'm trying to get to around 200 and keep bf the same.

its hard for me to eat in the morning so i do my best.
i need a lot of carbs due to my job

meal 1- 3 eggs, 2 pieces toast, 6 oz greek yogurt

meal 2- shake ( 1 cup of oj, 1/2 cup of oats, 1 scoop of whey)

meal 3- 2 chicken breast, 1 cup sweet potatoes

meal 4- 8 to 10 oz of ground beef, 1 cup rice

meal 5- shake ( 1 cup of oj, 1/2 cup of oats, 1 scoop of whey)

meal 6- 2 chicken breast, 1 cup of sweet potatoes

meal 7- not really a meal.. nuts or cottage cheese or something good.

thanks

Meal 1
4 Shredded wheat
1 Banana
60g Protein shake

Meal 2
175g chicken(cooked weight)
100g rice(dry weight)
Peppers or sweetcorn
1 apple

Meal 3
60g protein drink
1 Banana
4 Rice cakes with peanut butter

Meal 4
Same as meal 2

Meal 5
250g Steak
400g sweet potato
Vegetables

Meal 6
80g Casein
4 Rice cakes with peanut butter
1 Greek yogurt

Snacks
Walnuts
Almonds
Peanuts

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