Meal plan advice

[fitbitch]

Hey guys pretty new to the fitness world. Looking for some advice on diet and nutrition and possibly getting set up with a proper meal plan. As of right now I am training 6 days a week usually 2 hours a day. I am 6'0 156lbs 22 years old. Looking to build muscle and lower my bf% I hope to compete next year for my first time. Currently I follow an if it fits your macros by using an app on my phone. Ready to take it up a notch

[Gaspaco]

What are u asking?

Count your TDEE add 300-500kcal for start and start gaining, if you wont add some kcal and if you will go to fat more than you want lower them.

Eat clean...

[Khazima]

What are u asking?

Count your TDEE add 300-500kcal for start and start gaining, if you wont add some kcal and if you will go to fat more than you want lower them.

Eat clean...

This ^

One thing at a time, lower your BF% first or gain muscle, it's extremely difficult to do both unless you want to recomp, which is eating at maintenance, you'll slowly gain muscle and slowly lose fat.

Since you're a beginner I'd say definitely eat in a surplus, as gaspaco said 300-500 calories above maintenance.

If you're following IIFYM the bulk of your food should still come from whole foods, I'm a flexible dieter as well and eat whatever I want within my macro requirements, but 90% of my food is clean whole foods.

Why are you training 2 hours a day? Your intensity isn't high enough if you are able to train for that long. What program are you running? What does your split look like? How long have you been training?

[AllKindsOGains]

Figure your maintenance calories by first doing an online calc. It will not be 100% accurate, which is ok. Stick with that for about 2 weeks and monitor what happens to your weight. If you gain, stay where your at until you stop gaining 1-1.5 lbs per week. If you lose weight, increase it 3-400 cals and wait another 2 weeks. If you stay the same, add in 250-300 cals and do the same thing. Hit minimum fat and protein grams (do a search to find what those are for you) and the rest SHOULD be carbs, but really, unless your like not getting any carbs at all, its ok if you fill that void with slightly more protein or fat, whichever is your preference. Just don't go carb-less, and figure what works best for you.