Instagram: @richard_duchon
Meal 1 - 692 cal
2 whole eggs & 2 egg whites
Ketchup 1 tbs
Oats 50 grams
Almond milk 200 ml
Blueberries 125 grams
Protein powder 1 scoop
Meal 2 - 612 cal
Basmati rice 200 grams (cooked)
Chicken tenders 200 grams
Brocolli 300 grams
Salsa 2 tbs
Meal 3 - 592
2 low carb tortillas
Chicken tenders 200 grams
Mixed veggies 200 grams
Low fat cheese 5 grams (forgot it in the video)
Salsa 2 tbs
Meal 4 - 456
Plant based greek yoghurt 500 grams
Blueberries 125 grams
Almonds 10 grams
Canned tuna 75 grams
Total calories of the day - 2352
Macros - 225 carbs, 60 fats, 190 protein
Online coaching: richard-duchon...
My Instagram: / richard_duchon
Gymshark shop link: gym.sh/Shop-Ri...
Supplements link: www.innosupps.com (code DUCHON for 20% off)
12 сен 2024
