Can you guys help me make a simple diet routine, aiming for

>>41045503
buy ur wholegrains in bulk (rice oats pasta bread)
make al ur meals with a few servings of wholegrains. add in some meat, and some vegetables/fruit, for drink have milk.

>>41045645
I'm thinking about getting some scales and weighing my food up but I wouldn't know what amount to put into my meals.

Can you guys give me an example of what you eat in a day

>>41045503
do your own fucking work, faggot

getting fit isn't about short cuts unless you want to pin, in which case see you over at /fraud/

>>41045940
Fuck off man I bet you ask for help on here you hypocrite faggot

>>41045723

> ~200g cooked chicken
> 1 cup cooked rice
> as much brocooli as you want

Easy to make in bulk, cheap, filling, good macros. There's a reason it's a staple meal for bodybuilders and people into fitness

Turkey Mince / Ground Turkey
> low fat
> high protein

>>41045503
Get a whey. Unflavoured or vanilla.
Add to oats.

If short on cals toward end of day have protein shake.

Also. More vegetables.
The coloured ones.

>>41046447
How many calories is that roughly and how many meals of that would I have to have to make up 3000-3500 cals?>>41046462

>>41046402
What a fucking degenerate, you can't handle this lifestyle faggot

>>41047233
>asking for dieting help because I'm about this life and want to make optimal gains
>says I can't handle this lifestyle

Kill yourself you misinformed faggot