Скачать или смотреть I tried Alan Ritchson’s 4,500 Calorie Reacher Diet

Here’s what a full day of eating looks like if you’re Alan Ritchson bulking up to play Reacher ⬇️

1️⃣ Breakfast | 1,524 Calories | 79g Protein | 53g Carbs | 111g Fat
✳️ Avocado Toast (1 Large Haas Avocado, 3 Thin Slices Mutli Grain Bread)
✳️ 3 Large Scrambled Eggs
✳️ 4 Links Chicken Sausage

2️⃣ Morning Snack | 140 Calories | 25g Protein | 6g Carbs | 2g Fat
✳️ Protein Shake (Ghost Apple Cider Donut)

3️⃣ Lunch | 860 Calories | 62g Protein | 140g Carbs | 12g Fat
✳️ 8 oz Grilled chicken breast
✳️ 180g Brown rice
✳️ Handful of broccoli

4️⃣ Late Lunch | 860 Calories | 62g Protein | 140g Carbs | 12g Fat
✳️ 8 oz Grilled chicken breast
✳️ 180g Brown rice
✳️ Handful of broccoli

5️⃣ Evening Snack | 140 Calories | 25g Protein | 6g Carbs | 2g Fat
✳️ Protein Shake (Ghost Apple Cider Donut)

6️⃣ Dinner 
✳️ 8oz Grilled salmon
✳️ 180g Brown rice
✳️ Handful grilled vegetables

⏺️ Total Macros | 4,522 Calories | 317g Protein | 491g Carbs | 162g Fat

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