this is my average daily macro breakdown.
Calories : 2800-3200
My diet consist of a lot of meats with rice, beans, bulgur wheat, pasta, protein shake, bread, almond butter, and bananas.
I'm currently 190lb. I'm aiming to hit 220lb with 8% body fat in 4 years.
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mackerel (fish) cooked with lots of onion, tomatoes, spices. Rich in omega 3
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cooked beans with veggies and spices
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Protein powder collection
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My mother cooks all my food and supports my bodybuilding goals. I don't know what I would do without her.
Thank you walaal. I'm 25. bluiding muscle is a slow process. in your first 2 years of training you can gain significant amount of muscles but after that, you can expect to gain 5 lb of muscle per year. however for us somalis, we have a poor musle building genetics so your training and nutrition has to be spot on. FYI, I take anabolic steroids. I wouldn't even be able to reach 190 lb if it wasnt for steroids since I was a fat skinny farah.Damn impressive walaal, I am also going on a bodybuilding diet. Currently in a Bulk-phase where I try to eat 4200 kcal a day. How old are you right now since you are planning 4 years ahead? Im 21 and trying to reach 85 kg with BF on 9-10%