6,2/187cm 165lbs/75kg
I walk 8k steps daily minimum, and am at the gym 4x a week
This is my maintanance
Macros:
2.9k kcal
197g protein
155g fat
155g carbs
Micros:
Every single one, all in a very good surplus to daily recommendation
Breakfast
0,5L Kefir
300g Green Kiwi (Sometimes Mango and Kiwi)
40g Almonds
Supplement
6k IU Vitamin D3 + 120mcg K2
1g Potassium
200mg magnesium
Afternoon
30g clarified butter/Ghee used to cook
450g chicken or beef
300g baked potatoes
100g creme fraiche or cream cheese
On training days:
2x0,5L coconut water + small amount of salt
Once before and after workout (extra electrolytes)
Evening
6-7 Medium eggs or 300 - 400g Salmon every 3rd day
0,5L Kefir
I walk 8k steps daily minimum, and am at the gym 4x a week
This is my maintanance
Macros:
2.9k kcal
197g protein
155g fat
155g carbs
Micros:
Every single one, all in a very good surplus to daily recommendation
Breakfast
0,5L Kefir
300g Green Kiwi (Sometimes Mango and Kiwi)
40g Almonds
Supplement
6k IU Vitamin D3 + 120mcg K2
1g Potassium
200mg magnesium
Afternoon
30g clarified butter/Ghee used to cook
450g chicken or beef
300g baked potatoes
100g creme fraiche or cream cheese
On training days:
2x0,5L coconut water + small amount of salt
Once before and after workout (extra electrolytes)
Evening
6-7 Medium eggs or 300 - 400g Salmon every 3rd day
0,5L Kefir
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