Build Muscle at a Constant Weight

- Try not to eat fatty foods. -Try to stay away from fries. Try not to consume fast food. -Don't eat late. Include green vegetables in your diet. -Drink more water. - Go to bed earlier. -Eat eggs in the morning. -For coffee. Consume healthy sources of fat. - Do not miss fibrous foods from your diet. -Eat more protein. -Chew your food well. - Avoid sugary drinks. -Don't drink juice, eat fruit. Don't make the diet intolerable.
Morning Calorie Protein Carbohydrate Oil
milk 200 ml 128 7 8 7
Oats - 50 grams 178 6 30 3
Eggs 4 pieces - Whole 300 25 1 21
Apple 1 pc 78 0.5 17 0.5
Subtotal 684 38.5 56 31.5
Snack Calorie Protein Carbohydrate Oil
Subtotal 0 0 0 0
Noon Calorie Protein Carbohydrate Oil
Chicken Breast | Turkey - 150 grams 164 38 0 1
Brass | Bulgur (uncooked) - 200 grams 700 16 162 2
Broccoli 200 gr 52 6 5 1
Subtotal 916 60 167 4
Evening Calorie Protein Carbohydrate Oil
Chicken Breast | Turkey - 150 grams 164 38 0 1
Brass | Bulgur (uncooked) - 200 grams 700 16 152 2
Yogurt 3 tablespoons 80 4 5 5
Subtotal 944 58 157 8
General Total 2544 156.5 380 43.5

These plans are just examples that you can simply reference. It is prepared based on commonly consumed foods. It will be healthier for you to make adjustments according to yourself before applying.

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