<aside> <img src="https://prod-files-secure.s3.us-west-2.amazonaws.com/7a6755d9-2b51-498b-b44d-6376bc7e6839/2c8e0375-535a-49de-91c4-eeb485ca17be/BLANK_ICON.png" alt="https://prod-files-secure.s3.us-west-2.amazonaws.com/7a6755d9-2b51-498b-b44d-6376bc7e6839/2c8e0375-535a-49de-91c4-eeb485ca17be/BLANK_ICON.png" width="40px" /> Your TDEE (Maintenance) is equal to 2770 Calories 3500 / Protein 135 / Fat 60 / Carbs 560. Estimated +0.5 kg per week
Pre-Workout meal should has enough carb and protein, take it 2-3 hours before the workout. If you took it an hour before, you should make it very light. Take the 5g daily creatine dose immediately after the workout.
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