Based on 63.2KG Bodyweight (http://www.1percentedge.com/ifcalc/) Standard Recomp (-20/+20)
Training Days – 139g Protein, 291.5g Carbs, 129.5g Fats
Rest Days – 139g Protein, 171.1g Carbs, 76.1g Fats

High Protein

Eggs
6 eggs
24g Protein, 22g fats

Protein Shake + Glocusin
50g Protein + 39g Carbs

Chicken Breast/Fish 180g (2 pieces)
50g Protein

High Carbs

Oats
Oats (1 cup)
4.2g Protein, 20.2g Carbs, 3g Fats

White Pasta
250g (1/2 packet)
70g Carbs

Brown Pasta (Wheat)
100g
12g Protein, 74g Carbs, 1.5g Fats

Brown Bread 1 Slice
5.6g Protein, 32g Carbs, 3.3g Fats

Papaya 300g (1 bowl)
33g Carbs,

Banana (1 Small, 6-6.5 Inches)
23g Carbs

High Fats

Coconut Oil
1tbsp – 14g of Fats
Training days – 68g of fats = 5tbsp (2 if ate oats & eggs)
Non Training days – 123g fats = 9tbsp (6 if ate oats & eggs)

Plain Yogurt
100g – 4g Protein, 6g Carbs

Chess Slices 1 Slice
3.6g Fat

Walnuts
80g – 12g Protein, 11g Carbs, 52g Fats