Almer

1750 calories per day 💪🏻💪🏻💪🏻
Breakfast:
-200gr white rice
-200gr frozen summer fruits
-20gr of honey
-1 banana (pre workout)
*preparation; white rice with fruits in the microwave until soft, add the honey after and mix.
Lunch:
-200gr chicken breast
-3 medium eggs
-100gr broccoli
-150gr cucumber
*preparation: chicken in the airfryer for 4 minutes at 200 degrees Celsius for 3 times (mix each time). Add some water in the bucket to keep the meat from drying. Soft boil the eggs. Boil broccoli for 10 minutes. Cucumber with 10gr of sriracha and shake.
Dinner:
-200gr chicken breast
-500gr potatoes
Preparation: same chicken as lunch, or do something different for a change. Potatoes mixed with herbs, in a closed aluminium sheet and in the over for 45 minutes at 200 degrees Celsius.
As long as you prep everything you only need 15-20 minutes daily to make all that.

It’s funny how 1 year ago I was afraid of squatting and could only squat the bar (20kg). Here we are, 1 year later, during my cut period mind you, and I’m doing PR’s ☺️

Do this first for a while for perfect form!

Breakfast:
x2 extra large eggs
Protein shake
Lunch:
250gr chicken breast
225gr sweet potatoes
290gr tomatoes
200gr cucumber
Dinner:
250gr chicken breast
x3 extra large eggs
600gr potatoes
Macros:
1882 kcal
190gr protein
190gr carbs
43gr fats
I use an air fryer for everything I cook, and canola spray oil that has zero calories.

A simple piece of wood 34mm x 34mm with make your quads grow!

Arms day done - that is the pump after 50 sets! I stopped when I couldn’t feel a pump anymore 😅