yeah your cals are def low mate...
also, with your PWO shake try and drop the milk (use water) and banana. also add maltodextrin and dextrose to your shake...
and you need another complete balanced meal after your shake (about an hour later) that looks something like chicken breast with brown rice and veges etc
also, when your having that cottage cheese, mix it in with some tuna for more protein and obviously more calories...
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