My current diet is 2100 Calories with a 44% carbs, 36% protein, 20% fat macro breakdown. It's been really helpful to get a jumpstart in the morning when I'm at my house and can control my ingredients. Thought I'd share the shake I've been drinking every morning! They key for fat loss and muscle gain at the same time is knowing your fasted rested metobolic rate to determine your caloric intake and your body composition to determine your protein needs. For me, this shake hits the mark in the mornings. If you don't need this many calories, think about splitting it up during the day...
-1 cup frozen berries
-1/4 cup oats
-10 pecan halves
-1 meal replacement shake (I use AdvoCare vanilla meal replacement shake)
-1 plain nonfat chobani greek yogurt (5.3 oz)
-1 scoop whey protein (I use AdvoCare vanilla muscle gain)
Well written
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