Can someone please give me a 3000 calories diet with high protein?

Lifestyle Health & Fitness
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Im 19 years old, 5ft6 and weight 123 pounds, im thinking of working out but i need a 3000 calorie diet with high protein please.

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Re: Can someone please give me a 3000 calories diet with high protein?

are you really from azad kashmir ???? you dont need to work out aik chakkar laga lo mountain ka ???

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Re: Can someone please give me a 3000 calories diet with high protein?

Breakfast:
1 cup oatmeal
3 whole eggs
1 cup blueberries
1 cup milk

612 calories, 37g of protein, 89g of Carbohydrates, 13g of fat.

Lunch:
300g Chicken breast grilled

950 calories, 75-80g protein, 10-15g carbs, 4g fat

Post/Pre Workout:
1.5 Cup Corn Flakes
1 scoop Whey protein supplement or could be alternated for 4-6 egg whites and a few yolks
Banana/Mango/Sapodilla/Strawberry milk shake

600 calories, 35g of protein, 90g carbs and 3-5g of fat.

Night Snack or Dinner:
400g Chicken
1/2 cup cottage cheese
1 scoop whey protein (Again can be alternated with eggs, additional milk or cheese)
1 tablespoon natural peanut butter
24 almonds
1 cup milk

600 calories, 55-60g protein, 30-35g carbs / 30-35g fat

Before bedtime:
4 whole eggs
2 tablespoon natural peanut butter
300-400g of whole milk

400 calories, 40-45g protein, 30g carbs, 20g fat

Approximate total values: 3162 Calories, 257g Protein.

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Re: Can someone please give me a 3000 calories diet with high protein?

Hey Exodus can u tell me what are blueberries called in Urdu?

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Re: Can someone please give me a 3000 calories diet with high protein?

Falsa.

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Re: Can someone please give me a 3000 calories diet with high protein?

falsa is not blueberry .. falsa is grewia asiatica

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Re: Can someone please give me a 3000 calories diet with high protein?

Grewia Asiatica Mast is the scientific term for blueberry aka Falsa.

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Re: Can someone please give me a 3000 calories diet with high protein?

falsa isnt blueberries. We dont get falsa here

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Re: Can someone please give me a 3000 calories diet with high protein?

Acha jee, aap loug jeetey main haaraa. Khush?

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Re: Can someone please give me a 3000 calories diet with high protein?

[QUOTE=]
Phalsa
Grewia subinaequalis DC.
syn. Grewia asiatica Mast.

In the family Tiliaceae, only one genus, Grewia, yields edible fruit. The only species of any importance is G. subinaequalis DC. (syns. G. asiatica Mast. in part, NOT L.; G. hainesiana Hole), long referred to in literature as G. asiatica L. Phalsa is the most used vernacular name in India where there are a number of dialectal names. The plant is called falsa in Pakistan.
[/quote]

Source: http://www.hort.purdue.edu/newcrop/morton/phalsa.html

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Re: Can someone please give me a 3000 calories diet with high protein?

Exodus, thanks for diet plan

clad, I am from Bradford, UK but Azad Kashmir is where my heart lives :)