u/North_Repeat3661

For context - 44M,178cm, 92kgs

Training - 4 or 5 8-10km runs per week

5 weight sessions per week, alternate upper lower split. I have some restrictions here after a spinal fusion so session are based more on frequency rather than weight.

Thanks for reading :)

Meal 1

80 g oats 

1 scoop whey 

150 g Chobani high protein yogurt 

1 tbsp chia seeds 

1 tbsp peanut butter 

100 ml Zymil full fat milk

Macros

* ~650 kcal

* Protein: ~45 g

* Carbs: ~70 g

* Fat: ~20 g

Meal 2

200 g cooked basmati rice 

200 g cooked mixed veg 

150 ml egg whites 

1 whole egg 

1 tin tuna (95 g, olive oil)

Macros

* ~650 kcal

* Protein: ~45 g

* Carbs: ~65 g

* Fat: ~18 g

Meal 3

260 g raw chicken breast 

400–420 g raw potatoes 

150 g cooked green beans 

1 tbsp olive oil

Macros

* ~700 kcal

* Protein: ~50 g

* Carbs: ~65 g

* Fat: ~20 g

Meal 4

135 g raw lean beef 

200 g cooked basmati rice 

150 ml egg whites 

1 whole egg 

1 tbsp olive oil

Macros

* ~650 kcal

* Protein: ~45 g

* Carbs: ~60 g

* Fat: ~22 g

Meal 5

200 g cooked basmati rice 

1 tin tuna (95 g, olive oil) 

200 g cooked veg 

1 tbsp olive oil

Macros

* ~600 kcal

* Protein: ~29 g

* Carbs: ~60 g

* Fat: ~20 g

Extra (Training fuel)

1 banana + electrolytes / water

Macros

* ~120 kcal

* Carbs: ~30 g

DAILY TOTALS

Calories: ~3,300 kcal 

Protein: ~205–215 g 

Carbs: ~440–455 g 

Fat: ~85–90 g

Would CJC continue to signal the production of nature growth hormone therefore offsetting the shut down caused by HGH?

Tourist from Australia here, loved your know the best spot to experience fried chicken and beer by the Han River if anyone has any recommendations

Hi. Iv just arrived in South Korea for 2 weeks and looking for a nice spot to go for morning runs. A loop around 10am would be great.

I’m staying in Jongno

Thanks :)