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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Finishing my first cycle log

Day 5:
Breakfast (approx. 400 calories):
  • 1 cup of cooked oatmeal (150 g) (150 calories)
  • 1 small handful of blueberries (50 g) (30 calories)
  • 1 small handful of chopped walnuts (20 g) (120 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of raw cashews (20 g) (60 calories)
Lunch (approx. 500 calories):
  • 4 oz. baked chicken breast (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small apple (120 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled sirloin steak (170 g) (340 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 1/2 cup of cooked quinoa (90 g) (60 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
Snack (approx. 200 calories):
  • 1 small pear with 1 oz. of cheddar cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 6:
Breakfast (approx. 400 calories):
  • 2 whole eggs (120 g) (140 calories)
  • 1 slice of whole-grain bread (30 g) (90 calories)
  • 1 medium avocado (150 g) (160 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of raw almonds (20 g) (120 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled shrimp (113 g) (110 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of hummus (50 g) (90 calories)
  • 1 small handful of baby carrots (50 g) (20 calories)
  • 1 small handful of cherry tomatoes (50 g) (30 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled chicken thighs (170 g) (300 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 1/2 cup of cooked brown rice (90 g) (100 calories)
  • 2 tbsp. of soy sauce (30 g) (50 calories)
Snack (approx. 200 calories):
  • 1 small apple with 1 oz. of cheddar cheese (150 g) (170 calories)
  • 1 cup of unsweetened almond milk (240 ml) (30 calories)
Total Calories: 2,200 calories
Day 7:
Breakfast (approx. 400 calories):
  • 1 cup of cooked oatmeal (150 g) (150 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of chopped walnuts (20 g) (120 calories)
  • 1 cup of unsweetened black coffee or tea
Snack (approx. 150 calories):
  • 1 small container of low-fat cottage cheese (100 g) (70 calories)
  • 1 small handful of baby carrots (50 g) (20 calories)
  • 1 small handful of cucumber slices (50 g) (10 calories)
Lunch (approx. 500 calories):
  • 4 oz. grilled ground turkey (113 g) (140 calories)
  • 1 cup of cooked quinoa (185 g) (120 calories)
  • 1 cup of roasted mixed vegetables (100 g) (50 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)
  • 1 medium orange (150 g) (60 calories)
Snack (approx. 150 calories):
  • 1 small container of low-fat Greek yogurt (100 g) (60 calories)
  • 1 small handful of mixed berries (50 g) (30 calories)
  • 1 small handful of raw cashews (20 g) (60 calories)
Dinner (approx. 600 calories):
  • 6 oz. grilled salmon fillet (170 g) (350 calories)
  • 1 cup of roasted asparagus (100 g) (30 calories)
  • 1/2 cup of cooked quinoa (90 g) (100 calories)
  • 2 tbsp. of balsamic vinaigrette dressing (30 g) (60 calories)

Snack (approx. 200 calories):
  • 1 medium pear (150 g) (80 calories)
  • 1 oz. of dark chocolate (30 g) (120 calories)
Total Calories: 2,200 calories
@Aynglifts your day 7 is much better you're doing better with the high sugar carbs I see

but you still need to up the protein, put up more protein add protein to oatmeal and a shake mid day with snack
 
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