As the title says I am trying to reclaim some of the muscle mass that I had previously before the lockdown. I have put on 7 kg (CW: 102kg) and want to get down to my goal (GW:90kg) where I will still look muscular but have a bit of fluff so I look more jacked 😂.
Meal plan below:
Lunch total: 594 kcals 250g 5% beef mince 75g white rice Chicken broth
Dinner: 850kcals Chicken stew with chicken leg and thigh 75g rice
Pre workout meal: 250kcals Belveta breakfast biscuit Banana
Post workout meal: 580kcals 400 ml high protein milk 3 large whole eggs 1 scoop of whey
Snacks: Kiwis 2 Fiber one bar
P:182g - 32% F:62g - 24% C250g - 44%
Total calories: 2300ish for day
TDEE maintenance kcals: 3200
I would really appreciate anyone giving me some tips as I am feel like I am brand new to all of this again lol.
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source https://www.reddit.com/r/loseit/comments/mtvf0o/trying_to_make_gains_after_4_month_lockdown_but/
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