: Consuming more calories than the body burns, typically by an extra 300–500 calories per day to support muscle growth without excessive fat gain.
: Search his Instagram or Facebook "Highlights" from 2022, where many fitness coaches archive their diet tips. Razvan Ilie program de masa 2022
: Aiming for approximately 1.8g to 2.2g of protein per kilogram of body weight. Common sources include chicken breast, turkey, eggs, and whey protein. : Consuming more calories than the body burns,
Searching for specific "meal programs" from 2022 for —who is likely a fitness influencer or athlete in the Romanian community—does not yield a single, universally "official" document, as these plans are often customized or shared across various social media platforms like Instagram or YouTube. Common sources include chicken breast, turkey, eggs, and
or lean beef with a large portion of rice and steamed vegetables. : A light carb-heavy snack (like a banana or rice cakes Post-Workout : A protein shake
with fast-digesting carbs (dextrose or a meal 30–60 minutes later). : White fish or turkey with sweet potatoes and green salad Recommendations for Finding the Specific 2022 Plan
If you are looking for the exact PDF or video guide he released that year, it is best to check: