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PatSmith94
06-04-2016, 02:41 AM
G'day everyone

I'm a 21 year old male with a lean build I weight around 60kg and am looking to sit around 70-75kg. I'm currently working as a furniture removalist and am burning so much energy all day and working long hours sometimes 14 hour days with 1 half hour lunch break. I am in need of a diet so heres a rundown on what I'm eating daily. Morning generally a coffee, Arvo maybe subway mcdonalds etc. Dinner will be chicken breast or steak with veg and rice. I'm looking to get in physical shape and put on a fair bit of muscle but just need a good daily diet and eat around 3500 cal if anyone could help me that would be great cheers 

nakkiz
06-04-2016, 03:00 AM
just need a good daily diet and eat around 3500 cal if anyone could help me that would be great cheers 

then i suggest you do just that. look at stickies for inspiration.

Onlyspoons
06-04-2016, 03:59 AM
What foods do you enjoy eating? Just eat those until you hit your calorie goal. 3500 calories is plenty of wiggle room to get in enough protein and fat. Make sure you eat some micro nutrient and fibre rich foods like fruit and veggies.