Still doing lean gains. today is work out day! tsibog day LOL
Macro: TDEE +10 - 20%
Micro : 40% carbs, 50% protein, 10 fats
200 - 250 grams rice
200 - 250 grams chicken breast
200 grams - whatever vege I find in the turn-turo near our apartment
200 grams - whatever meat I find from the turo-turo mentioned above
2 scoops of protein shake
1 tbsp creatine
lots of water
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