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@ryhami More than anything this last year, it gets expensive but the increase is key for success

@ryhami Protein shakes/fairlife milk 30g 300ml egg whites with veggies etc 30g Protein bar 21g The rest is lunch and supper with chicken, beef, pork or fish, usually can easily get 40 to 50 in each

@_marc97 Years later But for the past year and a half I been going maintenance on workout days, 300-500 deficit otherwise while always hitting 165 protein a day I've completely transformed myself from skinny fat and probably 30% BF to around 18 to 20 but way more toned I went from 199 to 172...