ow bn.
Meal 1 - 1 whey scoop
Meal 2 - Fresh milk 200ml, oats 35g, peanuts 30g, 1 banana, 2 dates
Meal 3 - 2 eggs, rice 200g, veggies
Meal 4 - Fish or chicken 50g, rice 200g, veggies
Meal 5 - Same as meal 2
Meal 6 - chicken 100g, rice 200g, veggies
meeta amatarawa post workout whey scoop...