samthechud
Silver
- Joined
- Feb 14, 2026
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Lmk, I'm 67.04kg, 164cm and 18 years old
Morning with fatty breakfast:
Before bed:
Daily:
Meal 1 (Breakfast): 4 whole eggs scrambled in olive oil + bell pepper + handful berries + 10g collagen in Greek yogurt. (~450 cal, 40g P, 25g F, 25g C)
Meal 2 (Lunch): 160g chicken breast/thigh + 80–100g cooked rice + broccoli/cauliflower + olive oil. (~450 cal, 45g P, 15g F, 30g C)
Meal 3 (Snack / Post-Workout): 1–2 scoops whey + 150g Greek yogurt + berries + small sweet potato. (~400 cal, 45g P, 10g F, 30g C)
Meal 4 (Dinner): 150g white fish or lean beef + 80g sweet potato + spinach + avocado oil drizzle. (~300 cal, 35g P, 17g F, 16g C)
Totals: ~1,600 cal | 148–155g protein | 65–70g fat | 95–105g carbs.Rotate in salmon/mackerel 2–3x, beef 3–4x, and fermented foods. Dark chocolate 20–30g as treat if it fits.
Supplements
Morning with fatty breakfast:
- Vitamin D3: 2,000–4,000 IU
- Vitamin K2 (MK-7): 100–200 mcg
- Omega-3: 2–3g EPA/DHA
- Zinc picolinate: 15–25mg (with food)
Before bed:
- Magnesium glycinate: 300–400mg
Daily:
- Collagen peptides: 10–15g + Vitamin C (500mg or food source like bell peppers/berries)
- Creatine monohydrate: 3–5g (any time)
Sample 1,600 cal Day
Meal 1 (Breakfast): 4 whole eggs scrambled in olive oil + bell pepper + handful berries + 10g collagen in Greek yogurt. (~450 cal, 40g P, 25g F, 25g C)
Meal 2 (Lunch): 160g chicken breast/thigh + 80–100g cooked rice + broccoli/cauliflower + olive oil. (~450 cal, 45g P, 15g F, 30g C)
Meal 3 (Snack / Post-Workout): 1–2 scoops whey + 150g Greek yogurt + berries + small sweet potato. (~400 cal, 45g P, 10g F, 30g C)
Meal 4 (Dinner): 150g white fish or lean beef + 80g sweet potato + spinach + avocado oil drizzle. (~300 cal, 35g P, 17g F, 16g C)
Totals: ~1,600 cal | 148–155g protein | 65–70g fat | 95–105g carbs.Rotate in salmon/mackerel 2–3x, beef 3–4x, and fermented foods. Dark chocolate 20–30g as treat if it fits.
