JHONFLOW's video: Sub - 30kg 3

주민 인스타그램 : https://www.instagram.com/kimjuminn 줌인티비 구독 : https://www.youtube.com/channel/UCBzuurJOELQFxIlKeuKAhOg?view_as=subscriber A meal to prevent muscle loss. Breakfast: 100g of oatmeal + 1 apple + 2 eggs + 100g of chicken breast or 100g of beef Lunch: 1 bowl of brown rice (210g) + 150g of chicken breast Snack: 200g of sweet potato + 100g of chicken breast Last meal: 200g of sweet potato or brown rice 1 bowl + 100g of chicken breast + 2 eggs Woman Breakfast: 50g of oatmeal + half an apple + 1 egg + 100g of chicken breast or 100g of beef Lunch: brown rice (100g) + 100g chicken breast Snack: 100g of sweet potato + 100g of chicken breast Last meal: 100g of sweet potato or brown rice half-air + 50g of chicken breast + 2 eggs