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Message: <blockquote data-quote="Psiko" data-source="post: 30998480" data-attributes="member: 583290"><h3>Aulda MItto mehema ?</h3><h3></h3><h3>1. Oats 50g + Peanut butter (2 tbsp ≈ 32g) + Fresh milk 250ml</h3> <ul> <li data-xf-list-type="ul">Oats 50g → ~190 kcal, 7g protein</li> <li data-xf-list-type="ul">Peanut butter 32g → ~190 kcal, 8g protein</li> <li data-xf-list-type="ul">Milk 250ml (fresh/whole) → ~150 kcal, 8g protein</li> </ul><img class="smilie smilie--emoji" loading="lazy" alt="✅" title="Check mark button    :white_check_mark:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/2705.png" data-shortname=":white_check_mark:" /> Total → 530 kcal | 23g protein<hr /><h3>2. Eggs 4 + Rice 100g (cooked weight assumed)</h3> <ul> <li data-xf-list-type="ul">Eggs 4 (large) → ~280 kcal, 24g protein</li> <li data-xf-list-type="ul">Rice 100g (cooked) → ~130 kcal, 2.5g protein</li> </ul><img class="smilie smilie--emoji" loading="lazy" alt="✅" title="Check mark button    :white_check_mark:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/2705.png" data-shortname=":white_check_mark:" /> Total → 410 kcal | 26.5g protein<hr /><h3>3. Chicken breast 100g + Rice 200g (cooked)</h3> <ul> <li data-xf-list-type="ul">Chicken breast 100g (skinless, cooked) → ~165 kcal, 31g protein</li> <li data-xf-list-type="ul">Rice 200g (cooked) → ~260 kcal, 5g protein</li> </ul><img class="smilie smilie--emoji" loading="lazy" alt="✅" title="Check mark button    :white_check_mark:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/2705.png" data-shortname=":white_check_mark:" /> Total → 425 kcal | 36g protein<hr /><h3>4. Samaposha 53g + Peanut butter 2 tbsp (32g) + Coconut 38g + Fresh milk 250ml</h3> <ul> <li data-xf-list-type="ul">Samaposha 53g → ~210 kcal, 8g protein</li> <li data-xf-list-type="ul">Peanut butter 32g → ~190 kcal, 8g protein</li> <li data-xf-list-type="ul">Coconut 38g (grated flesh) → ~135 kcal, 1.3g protein</li> <li data-xf-list-type="ul">Milk 250ml → ~150 kcal, 8g protein</li> </ul><img class="smilie smilie--emoji" loading="lazy" alt="✅" title="Check mark button    :white_check_mark:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/2705.png" data-shortname=":white_check_mark:" /> Total → 685 kcal | 25.3g protein<hr /><h3>5. Beef 100g + Rice 200g</h3> <ul> <li data-xf-list-type="ul">Beef 100g (lean, cooked) → ~250 kcal, 26g protein</li> <li data-xf-list-type="ul">Rice 200g (cooked) → ~260 kcal, 5g protein</li> </ul><img class="smilie smilie--emoji" loading="lazy" alt="✅" title="Check mark button    :white_check_mark:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/2705.png" data-shortname=":white_check_mark:" /> Total → 510 kcal | 31g protein<hr /><h2><img class="smilie smilie--emoji" loading="lazy" alt="🔹" title="Small blue diamond    :small_blue_diamond:" src="https://cdn.jsdelivr.net/joypixels/assets/6.6/png/unicode/64/1f539.png" data-shortname=":small_blue_diamond:" /> Day’s Grand Total</h2> <ul> <li data-xf-list-type="ul">Calories: 530 + 410 + 425 + 685 + 510 = 2,560 kcal</li> <li data-xf-list-type="ul">Protein: 23 + 26.5 + 36 + 25.3 + 31 = 141.8g protein</li> </ul>maintanence Calories my = 2075 kcal</blockquote>

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