after 2-week rest period I'm going back to my workouts , so I modified my diet, mainly because I moved my workout time to afternoon.
currently my weight is 75-76kg. 7.30 100g oats + 200ml kefir3 whole eggs + 1 white
total: 30gP , 80gC , 25gF 10.00 55g basmati rice125g lean turkey breast30g pumpkin seeds100g apple/orange/pear
total: 25gP , 50gC, 20gF 13.00 105g brown rice125g lean turkey breast30g walnuts
total: 25gP , 80gC , 20gF 16.00 115g groats100g lean chicken breast10g olive oil (virgin)
total: 20gP , 80gC , 13gF WORKOUT 17.30-18.20 18.30 115g groats150g lean chicken breast
total: 30gP , 80gC , 3gF 21.00 125g lean polish white cheese
156g protein (only animal) ~2g/kg
370g carbs (without veggies) ~4,85g/kg
80g fats ~1,05/kg
there are also 40-50g of plant indirect proteins which I didnt include above.
thanks a lot for any suggestions