If you go check out my contest journal you can see what I've been eating. And macros are protien carbs calories and fat how many grams of each
But today I had
Shake after workout
Chicken breast asparagus and brown rice
English muffin with two table spoons peanut butter and some jelly
Chicken breast asparagus and brown rice
Six eggs over medium
And still have to eat dinner and a weight gainer before bed

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah