Perfecting a meal plan.

good dinner, what i had last night

macke sure to take multis and fish oil

other than that, if you are eating WHOLE GRAINS, GREENS and LEAN MEATS then you are golden. But that wasn't your question, since you wanted specifics

for lunch, a slice of turkey breast between whole grain bread would be quite the goods. Add tomatoes and lettuce as seen fit. Shit, maybe even a slice of cheese. Put it on a sandwhich griller and it tastes great.

Breakfast:
Whole Grain Toast
Scrambled Eggs
Fruits
You can also try making pancakes out of almond flour, or mashing up bananas and milk and making a batter out of that.

Walmart has the best prices. Always shop at Walmart.

Also Muscle Milk is really the only "supplement" I take. Whey protein is made by jews.

In the event that you get hungry, make egg whites. I recommend buying liquid egg whites from the aforementioned walmartr. A full 3/4 cup omelette gets you 20 grams of protein and only 90 calories.

If you want to cut back on calories, try cooking spray.

btw, samefagging, but don't fall for the keto meme

if you wanna know more, email me at [email protected]. Love helping others w / nutrition

>>41783953
How much semen should I be getting in my diet?

>>41783982

at least three cums

>>41783939
(((whey protein)))

kek.

Fuck yeah. Thanks for the reply bud.

>>41784259

glad i could help.

>>41784321

I've never really thought about buying egg whites but that's a really good point. Great calorie to proton ratio, and cheap as air.

proton powder is just a fucking meme.

>>41784450

oh shit, i forgot to mention greek yogurt. 1 cup is 120 calories and 22g. Same ratio as (((protein powder)))

don't buy the (((dannon triple zero))) brand. They only give you half a cup a serving for the same amount of calories, and half the protein. Instead, buy the Chobani Non-Fat greek yogurt that come in tubs.

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Atm I skip breakfast, eat vanilla 'greek style' yogurt with a handful of blueberries for lunch, and for dinner I use shitty store bought curry sauce with about 400g chicken, black rice (antioxidants yo) and a few florets of brocolli. Rate?

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>>41784527
I keep hearing about chobani. thought it was a meme. i'll have to check it out. i think their banana one is good. again, thanks.

>>41784549

IF is a meme
Eating three (or more) balanced meals a day will keep your metabolism from stalling.
Just make sure to count macros and shit. Dinner looks good, from what I see.

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>>41784549
https://www.youtube.com/watch?v=606QlJ6uud0

>>41784549
also, add more broccoli.

You are also under eating. 400g of chicken breast is like 420 calories. Unless you drown it in oil.

So you're not meeting your protein macros (1-1.5g per bodyweight). And unless you're eating a fuckton of rice, you're not meeting you carb macros either.

From eyeballing it, you are in starvation mode Starvation mode accomplishes

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>>41784704
Zach Kellas

>>41784729
who that

>>41784745
No one. But if your name was zach kellas you'd be freaked the fuck out right now.

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>>41784769

>close call

>>41783214
so... no fat? lmao.

>>41783953
I'm making a meal planner app and would love help but please tell me the jew thing was a joke or a meme, I'm not a jew but I fucking hate dipshits.

>>41784685
Too fucking complex mate. I have about 20 minutes to cook my food every day

>>41784834

if you eat healthy foods, you WILL meet your protein intake. Excess protein is turned into chitin, which the body metabolizes as simple carbohydrate (the bad type). So not only will you be wasting your money, but you'll put excess stress on your kidneys.

>>41784704
I eat a cup of rice, so like twice the recommended serving. I need ideas for food to eat. Is there a site that gives ACTUALLY quick and easy food that gives gains too?

>>41784865
You misunderstood me. I don't give a shit about protein powder. It's the racist thing that bothered me.

>>41784834

try mfp by the way

>>41784917

i was joking, dude.

my wife's jewish

>>41784917
you got bothered by words on the internet? grow up you fucking pussy

>>41783214
For breakfast I do eggs, bell peppers, spinach and black beans mixed

>>41783214
I have perfected my breakfast to include
>oats made into a porridge
>2 eggs fried in olive oil
>small glass of dat dere OJ
>coffee

>>41785002

oran juice is horrible
unless freshly squeezed

>>41784956
I got bothered because he was giving excellent advice, and that phrase made me thing he was retarded.

>>41784921
I am using mfp. But it doesn't plan your meals, simply logs them. I wanna do a different thing entirely.

>>41784935
Sorry for misunderstanding. I'll keep your email and contact you in July, when I have time for the actual thing. Take care.

>>41785022
true

its there to just get the porridge and my vitamins down

I could and probably should swap it for just plain ol water, but I'll be damned if half a cup of Oj makes really any difference at all. tastes good.

>>41784822
I drizzle Olive oil.

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>>41784935

There it is.

Circumference 50cm. Fifty-fucking-centimeters.

Does someone here really think that they could do shit to me in an actual street altercation? Do you think you'd have the guts to open your mouth, or even to look anywhere but into the tips of your shoes when I grab your gf's ass and make a double flex? Yea right. You pencil necks will be there quietly sitting down swallowing your anger with your lower lip shaking. Me, on the other hand, I will do as I will. This is guaranteed by these arms with which I effortlessy move 45kg weights in the scott-bicep bench. They guarantee me the strength and the power you never could even imagine of.

Well, now you know where you stand you little rats :) I had to stop by and tell you how things work in the real life as many of you pretend to be tough and troll around in here. If you might bump into me at a bar, you'd better lay low and back the fuck up, even if I coped a feel with your lady without asking your permission. But don't worry, she'd love to have a real man for once ;)

U mad? It's ok. I am enjoying my life

>>41785050
half a cup is fine, desu

>>41785050
Add whole fruit sliced to your porridge, OJ is like soda sugar wise.

>>41785073

looking tight. Thick. Solid. Keep us posted.

>>41785066
Get a little more, it's very important, actually more than carbs. Make your breakfast have some form of nut butter, or add cheese/yogurt/milk which as mentioned have a lot of protein as well. For example a great snack is 200g strained yogurt with 1 tbsp honey and 1-2 tbsp walnuts.

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test
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>>41783953
>Samefaging
>Didn't start the thread

I thought fake fitness experts ran scams on instagram, not 4chan.

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>>41785123
fuck

>>41784834
>Making app
>Soliciting help from a bolivian basket weaving forum

gtfo. you're an obvious scammer.

I'm going to have to start putting my name because people are confused who's saying what

>>41784956
Someone made a joke on the internet. Fag gets offended.

>>41783214
>what I should be eating for breakfast?

I like to make a good sized batch of steel cut outmeal, mixed with some flax seed. Enough for at least 4 portions. I refrigerate this for the week.
Befor microwaving it, I crack an egg in. After it's done heating up, I add avocado and siracha sauce and cheese.

I need to start putting my name because people are confused who's saying what on here

>>41785002
they say oj is bad. too much sugar they say.

but i fucking love oj for breakfast.

>>41785172
Going to be fully open source. I don't really need help but it never hurts to get a second opinion, especially since his advice seems pretty good.

>>41785202
not offended, bro. I just don't want to ask for help if someone really has this kind of mindset. I misunderstood it as a /pol/ opinion.

>>41785111
I could see myself eating that.

when people say "Jews" they don't actually mean people of jewish faith

"Jew" is used to refer to a supposed "scammer", just like "Pajeet," and "Tyrone"

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>>41783214
not OP but can someone r8 my meal? trying to gain size & it's been a slow process, sort of two steps forward one step back.

Breakfast:
3 eggs, avocado, sometimes on a piece of wheat toast.
OR if i'm in a rush it's just a bowl of cereal, specifically 116 grams of this: http://www.presidentschoice.ca/en_CA/products/productlisting/pc-blue-menu-protein-whole-grain-cereal-with-strawberries.html

Lunch: Typically some sort of sandwich i.e. Tuna salad, maybe with an apple or some piece of fruit.

Dinner: 1-2 chicken breasts marinated with olive oil & grainy mustard, sweet potatoes roasted with olive oil, some sort of veg (usually either steamed broccoli, a whole cucumber (just unwrap it and eat it like a chocolate bar or something) or assortment of raw veg + dip).

Snack before bed is something like a few premium plus crackers & an apple with peanut butter.

How's it looking?

>>41785243
"I had become too accustomed to the pseudo-Left new style, whereby if your opponent thought he had identified your lowest possible motive, he was quite certain that he had isolated the only real one."

Irony: the expression of one's meaning by using language that normally signifies the opposite, typically for humorous or emphatic effect.

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>>41785292
oh also I forgot to add I'm a T1 diabetic which is why my meals might seem sort of light or something, I try not to eat too many carbs

>>41785292
we're gonna need stats (weight, height, age, activity level) to determine a proper calorie expenditure rate, and base calories upon that number.
I'm not a fag that will tell you to go read the sticky, cause I feel like doing math.

>>41785243
You're a literal-minded faggot.

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>>41785315
5'11
~155 lbs
25
currently lifting 3x week on SL 5x5 + accessories with a bit of cardio on off days, but want to switch to something like a PPL because I've been doing SL for like 6 or 7 months and gained about 10 solid lbs on it (I know, shit progress)

thinking of doing coolcicadas PPL: https://forum.bodybuilding.com/showthread.php?t=149807833

>>41785255
Also eggs have a lot of fat and good cholesterol, and you can make them like a thousand ways.
I'm going to list them since I'm done doing shit today so I have nothing better to do.
1) omelette - you can add cheese for more protein/fat, olive oil for fat, sauteed kale, spinach, mushrooms, bell peppers and onions (I fucking hate kale and spinach but sauteed in 1 tbsp olive oil they're godlike) and other shit
2) sunny side up
3) boiled - eat as snack with cheese and whole wheat crackers, fucking awesome
4) scrambled - same as omelette
I always cook them with 1 tbsp olive oil.

>>41785269
yeah dude I'm fucking tired as fuck today and I guess I was too sensitive. I've actually never commented on jew, pajeet and tyrone stuff before. I realize I was wrong.

>>41785309
see above. Also, I'm not pseudo-left, in fact I fucking hate them. I admitted I was wrong, let it go

>>41785338
No, just this once.

>>41785353
sorry for the late response

You should aim for about 2700 calories a day, we'll start at that and see how your body reacts.
I have a routine similar to a PPL if you want it.
I absolutely love your dinner, breakfast could be better. Aim for natural, clean foods from nature in your diet. For example, cereal could be replaced with oats or bread for the same nutritional value, without the added sugar.

>>41785564
oh shit, diabetic

whole wheat carbs won't kill you man, just stay away from that refined stuff. Whole wheat carbs don't spike your insulin that much.

>>41785310
What dose adjustment do you do for your high protein intake?

>>41785627

not him but it would make sense to be high-fat. Can't go low on one without the other, or death will follow

>>41785627

not him but it would make sense to be high-fat. Can't go low on one without the other, or death will follow shortly thereafter

>>41785292
>>41785564
I think his breakfast is great, especially with the whole wheat toast.
Dinner is also great, make your lunch the same as your dinner. However, don't eat chicken every day. Every other day eat baked/grilled fish, or pork steaks, or beef & vegetable stew, or ground beef burgers. sweet potatoes are great, but you need more veggies, try spinach or kale sauteed in a little olive oil.
Also, your snack is ok but try yogurt with a little honey and some walnuts.
Another snack idea is a whole wheat sandwich with a slice of cheese, 2-3 slices of turkey and some veggies.

>>41785752
but yeah your BMR should be about 2000kcal so 2700 should make you start gaining, although you may end up needing a little more if you're this active.

>>41785752

the eggs and avocado was god tier, i meant the cereal shit
i completely missed the eggs and avocado

>>41785752
>>41785292

what he said. Make sure to mix up your food so it doesn't get boring.

As long as you have some form of complex carbohydrate, a good protein source, and a generous serving of veggies you will make it

>>41785813
yeah, although some cereal has low GI I would still not recommend it since it's just carbs. A slice of whole wheat toast has enough carbs to get you going, the eggs have a good amount of protons and the good fats are god tier for diabetics since they make your blood sugar have a waaaay more gentle curve. I'm the app guy btw, and one of my best friends is actually making an app for diabetics and insulin/food management, kek.

>>41785848

your friend is on to some good shit, i see potential.
Absolute madman (genius)

>>41785564
>>41785575
yeah that's why I try to stick to whole wheat stuff instead of white breads & shit. Usually buy ancient grain bread. Appreciate the advice anon.

>>41785627
you mean with my insulin? I don't really...I only find protein affects me if I have a straight up shake (i.e. whey isolate with water), it for some reason spikes me way up so I need to take some insulin to account for that.

>>41785752
again, thanks for the advice. I really do need to start mixing up my meats. Chicken is just so fuckin' easy tho you know? toss it in an oven & forget about it. Not a huge fan of fish but I guess I should throw some in my diet.

I try to stay away from dairy as I have a "sensitivity" to it apparently but I do eat Skyr occasionally.

>>41785848
that's kinda dope, I currently use an app called "mysugr" but I get lazy with it, lol

>>41783214
i've been doing a 2 egg omlette for breakfast every morning

> 2 eggs
> 25ml of cream
> about 25g-50g diced chorizo
> big handful of spinach

its beautiful, filling, keto as well

>>41785963
desu pork steak, burgers and fish are easier than chicken to make (line a pan with non-stick paper, sprinkle salt, pepper and olive oil, put it in the oven at 180C, turn it in 20min, done in another 15-20).
I have a bunch of recipes written in really easy to follow instructions but it's all in Greek and I can't translate today... the stew recipe is especially tasty, it's my grandmas

I usually put 6 eggs into a wok with a bunch of onion and spinach.

Is this alright or is this many eggs gonna kill me? It seems people are split on this whole egg issue.

It comes to 430 cals and 40 protein and eggs are easy and cheap so this is why I do it

>>41786523

you should eat three egg yolks, and no more

for the other three eggs, just use egg whites Buy liquid egg whites if more convenient. Or you can take out the egg yolks yourself.

>>41786572
How cost effective is buying just egg whites? I've seen them in the liquid containers before, but whole eggs always seemed easier.

Non-Carb Days (Mon-Weds)

1) 40g whey & 12g coconut oil
2) 130g chicken & 12g coconut oil
3) 400g scrambled eggs w/ 2 yolks & 100g-200g kale/chard/etc
4) 130g chicken & 12g coconut oil
5) 40g whey & 12g coconut oil
6) See: 3

Every meal is about 40g protein and 12g fat to compensate for lack of carbs.

Carb Reload (Double/Thurs)

1) 30g whey & 2 bananas
2) 100g chicken, 1 handful wholewheat pasta & 1 handful green lentils, 11g hemp oil
3) See: 2
4) 300g scrambled eggs with 2 egg yolks & 2 bananas
5) 30g whey & 2 bananas
6) See: 2/3

I aim for about 30g protein & 12g fat. I don't measure the carbs specifically but it's 6 handfuls for my 3 main meals and 6 bananas for my 3 snacks.

Carb Reload (One Third/Fri)

See: Thurs, but carbs at 1/3 of Thurs

Carb Reload (Normal/Sat)

See: Thurs, but carbs halved.

Sunday = Cheat Day, but I'm downgrading it to a single cheat meal instead.

Apart from eating more greens it seems fine. I could probably try to work in more nuts/etc for micronutrients. Gonna start taking a multivitamin.

>>41786585

manually removing the yolks is actually less expensive, desu. If tight on money, I recommend just buying whole eggs and poaching them urself

>>41786633

Seems boring but can't really fault it.

>>41785213
Jesus christ that sounds fucking horrendous

>>41783214
So many memes that I don't even know what is true anymore
>>41783939
Like is Whey Protein really a meme? What else is a meme that I should not fall for!?!

>>41786523
eggs are fine unless you are already obese or have health issues. if you aren't way over weight, don't have any genetic disorders, exercise regularly, and basically keep healthy the amount of eggs you eat is irrelevant.
do not listen to this liquid egg whites shill >>41786585

>>41786572
this is complete broscience. Every study ever says that dietary cholesterol (and specifically in eggs, too) has nothing to do with blood cholesterol. Just like dietary fat has nothing to do with body fat.

>>41786633

unless you are flat out fat, please replace the protein powder with actual food.

Egg whites will give same amount of protein.
When in need of Carbs, snack on a slice of whole grain bread or a packet of oatmeal for a low calorie, carb-rich snack

also for your "cheat days" go out to chinese places to eat (not buffets) Feels like cheating when in reality,not. Vietnamese is good, too.

>>41786633

unless you are flat out fat, please replace the protein powder with actual food, desu.

Egg whites will give same amount of protein.
When in need of Carbs, snack on a slice of whole grain bread or a packet of oatmeal for a low calorie, carb-rich snack

also for your "cheat days" go out to chinese places to eat (not buffets) Feels like cheating when in reality,not. Vietnamese is good, too.

>>41786731

well shit, I have been memed.
Regardless, I don;t see the point in too many eggs a day. I wasn't implying it'll kill u. It just isn't optimal. Eggs are one of my favorite foods, so I'm all for eggs.

>>41786719

keto is a meme
and whey protein is a meme
low fat diet is a meme
protein bars are full of sucralose that will give you cancer at the ripe age of 35
that's kind of it.

>>41786768
I once saw a thing that stated you can thrive on just eggs and a multivitamin, can't find it though so don't quote me on it. But yeah, why would you eat 6 eggs a day? You'll just get sick of them. I eat 3 eggs every other day and it's a treat for me every time. Also, egg white fried in 1 tbsp olive oil is fucking delicious, especially with some feta cheese on the side.

>>41786768
by the way, man, I really hope you're actually a fit guy and you're not just talking about shit you read but can't use... not talking shit just this fucking board is filled with that kind of people.

>>41786729
i wasn't saying he should limit his eggs, if he plans on eating like 10 of them a day then that could be a problem. SOME of them could be replaced with egg whites

>>41786840

I play quarterback for a high school football team. I'm not talking shit.
I know what you mean. 90% of this board is filled with "muh keto" DYEL's

>>41786858
egg whites are garbage, the bulk of an eggs nutrients are in the yolk. don't waste money on egg whites and don't waste yolks by removing them.
just eat your fucking eggs. odds are, eating that many eggs a day is a lot better than eating factory farmed chicken/pork/beef as a replacement

>>41786878
18 IN BEFORE MODS IM 18 ITS OK

>>41786790

>whey protein is a meme

Confirmed DYEL.

>>41786895

an egg has 6 grams of protein
the white has around 4.2 grams of protein
read the nutty facts boyo

>>41786878
and obese people shitposting>>41786902

>>41786902

nigga whey is just extracted from milk. If you really wanted whey that badly I'd tell you to GOMAD.

Any time I read someone saying whey protein is a meme I disregard any subsequent advice. Fucking poorfags.

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>>41786956

enjoy the taste of a thousand dog's assholes.
you fatfucks just like whey because it tastes like chocolate, don't you? you fatfucks can't control yourselves.

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>>41786927

>>41786980

what is the context of this image senpai

>>41786927
>Thinks the whey is what people care about

Protein in 32ml of milk = 1
Protein in 32g of whey = 24

>>41786976
>confirmed poorfag
Oh yeah that's right, you're fucking 18 and still in high school. Fuck off, namefag.

>>41787001
>>41787029

resorts to eating powder because he's a lowtest fag that can't get gains off of normal food

fuck off, wheyfag. Go take you and your beta sweet-tooth somewhere else. Somewhere away from real men that eat real food.

>>41786990

Me, killing you, for saying something so stupid.

Getting the same amount of protein in X amount of milk as in X amount of whey would land you WAY more calories/etc.

Some of us actually count our calories/etc, fat fuck.

>>41786976
>protein shakes taste bad
are you buying from walmart?

>>41787066
>real men
>18 years old
Choose one

>>41787067

you're the type of person that thinks that getting 400g of protein is gonna help you get gainz. It's not. There's a maximum limit, why do you need whey when you can reach this with natural foods.

And i do count my calories, just not to your extent. I just don't need to resort to powder because unlike you, I don't gorge on snacks and have to worry about "uh oh i'm overboard"

>>41787072

i think muscle milk is the goat

>>41787094
>"hitting my protein macros" because mommy doesn't cook me tendies and I'm not getting my protein, so i take powder
>cancer

choose one

>>41787121

Wrong.

I'm the type of person who likes to get a sizeable portion of my protein from an efficient low calorie source (i.e. Whey) precisely in order to give myself more of a calorie window to enjoy delicious carbs and fats (eg. Baked sweet potato with butter/ghee, it's the fucking bomb)

>>41783939

>Walmart has the best prices. Always shop at Walmart.

Not always, Farmer's markets are almost always better in quality and usually better in price for fresh meat and fresh produce.

>>41787183

look how much of a fatass you sound like
"I take meal replacement powders so I can gorge myself on butter at dinnertime"

Sweet potatoes are good though, not gonna lie.

>>41787195

I mean, where I live, the Walmart is run by immigrants, so it's easy to shill them because they can't manage a store for shit.
I don't steal, it's just that whe the manager says "hey ahmed can you change the price of this chicken" ahmed does it in cents

>>41787219

Protein sources by themselves always taste shit.

It's the fat that makes things good.

Ergo I get my protein efficiently to leave more room for delicious fat/carbs.

>>41787239

there's other efficient protein sources, like egg whites

1 scoop of proton powder is like 24 grams
1 cup of walmart egg whites is 24grams, fat free, carb free

both 120 calories, but whey has 12 grams of carbs, if you're so concerned about saving carbs

>>41787274

>but whey has 12 grams of carbs

Mine doesn't. It's pure/isolated & organic.

>>41784917
Stupid nigger

>>41787302

if your whey doesn't have carbs, that means either of two things

1. It tastes like shit (no sugar/sucralose, literal sand)

2. In the event that it does have sucralose, making it legal to be labeled "zero carbs" sucralose will give you cancer, which I can evidently see by the low intellect of your responses.

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>>41787326

>you wanna say that again, bud?

I've make this for a lunch prep every other week. It's just so good and the macros hit

http://www.seriouseats.com/recipes/2013/03/steak-salad-with-cucumber-peppers-and-spicy-f.html

>>41787345

>1. It tastes like shit (no sugar/sucralose, literal sand)

You're right, it does taste like shit, most of the time.

If I make it right, it's like weak milk.

I force myself to drink it to make room for nicer things though.

>>41787404

>forcing yourself
>you could have enjoyed a nice, soft, warm, luscious egg for the same nutritional value

haha kid you're not making it

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>>41787432
>literal 18 year-old
>calling others 'kid'

>>41787432
1 egg has 6g of protein per 77 calories

scoop of iso whey has 25g per 100 calories

it's hardly equal

But idk why you're such a hardass about this. If it works it works.

Personally I combine that shit.

Like I make a crepe but replace half the flour with a scoop of iso whey and then fill the crepe with some spinach, feta, and red onion. So fucking good. Amazing macros for on a cut.

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>>41787468
>>41787468

>take powders for gains because his shitty genetics

BTFO my thread nigga

>>41787491

whatever, fuck this stupid arguement
I've been shilling you guys all along. Nothing WRONG with protein powder. Just advise against it
I would be lying if I said I didn't try my first scoop on this very day, before this thread happened.

>>41787554
You can't pull the pretending-to-be-retarded argument faggot. God you suck ass. Your first recipe was nothing worthy of a thread and I'm trying to skim through finding actually interesting recipes and there's fucking nothing in this thread but you shitposting.

God I wish there were more /fit/ dudes into cooking and actually trying to combine flavor to meet their macros instead of just lightly seasoned chicken + lightly seasoned veggies.

11/10 you got my hopes up. Thinking this might be an interesting cooking thread instead of just another OP fagging it up.

>>41787591
you want recipes? that's why i put my email in nigga

>>41787617
nah you a faggot. I thought "man OP is a fag as always with some basic recipe but maybe in the thread there'll be some interesting posts"

but nope just you throwing out weak baits shitting on whey and being a faggot

if you knew some good shit you'd post it but you prob just want people to email you so you can send them dicks and masturbate

>>41787635

would you like some teriyaki chicken with roasted vegetables and creole rice?

>>41787274
Myprotein whey isolate is almost twice as cost effective per gram of protein compared to egg whites in the carton

Still relatively new, if anyone experienced with diet could give me a brief yay/nay to my meals I'd appreciate it a lot

Breakfast: 4 eggs scrambled on toast with bacon if I don't have anywhere to be in the morning, porridge with full cream milk if I do. Both with coffee.

Midday-ish: Protein shake, using full fat milk

Lunch: Salmon sandwich then cottage cheese and crackers

Pre workout snack: Bowl of greek yoghurt

Dinner: Chicken, rice, broccoli

If I'm still hungry before bed I go for a bit more yoghurt or another sandwich.

I'm 6'2", currently 137 lbs for reference.

I'll need /fit/'s feedback on this recipe I made yesterday:

Bean salade:
-Chick peas;
-Lentils;
-Black Bean;
-Corn Kernels;
-Tomatos;
-Cucumbers;
-Grilled Tilapia;
-Peppe, Dijon Mustard & a bit of Olive oil

>perfect balanced meals
Nah fuck that. I hate cooking with an absolute passion and have resorted to the lowest effort meals.
>Morning:2 eggs, 2 cups of diced tomatos, 1 slice toast and black coffee
>Lunch:Turkey breast sandwich with cottage cheese and black coffee
>Dinner:Frozen peaches, mango and kale blended together

>>41784646
>this kind of people is giving advice
In here

>>41786911
An alternative argument to eating egg yolks would be to sustain your choline intake.

>eating meat, dairy, and eggs in 2011+6

Literally why?