I am 145 now,5'9 lost about 10-12pounds i dont wanna loose anymore but maintain the weight and stuff here is my diet plz help if flaws
7:30 Breakfast - 1/2-1 cup Oatmeal, mixed w/water, 5 egg Whites, Half Muffin
10am-11:30am - Protein Shake ,or Protein Bar
12:30p Go to the gym for like 45 MINUTES! Train hard, train intense.
1:45-2:00p Post Workout Meal - MRP with a banana or some fruit source for simple carb, glycogen restoration. Simple carbs here
Meal 4:00p - 1 Chicken Breast, 1 cup Mixed Vegetables, 1/2 cup Brown Rice ,no carbs past 5pm
Meal 6:00p - Protein Shake or (Chicken Breast0
Meal 9:00 -tuna or protein shake