Could Anyone Help Me With My Diet?

[84669vinny]

i need help with a diet they told me to come here and ask..
im 22 yo 5'6 128 pounds...
can anyone help me...
im trying to to as best as i can with all the information i got from this amazing forum reading searching but i still need a deeply help...
thanks fellas
my bmr is 1577.44
bmr 1577.44 x 1,725 = 2721.084




Grams Calories %-Cals
Calories 5,830
Fat 240.0 2,148 37 %
Saturated 75.9 678 12 %
Polyunsaturated 37.3 333 6 %
Monounsaturated 109.8 985 17 %
Carbohydrate 670.3 2,704 46 %
Dietary Fiber 41.9
Protein 237.8 982 17 %
Alcohol 0.0 0 0 %

Fat (37%) Carbs (46%)
Protein (17%) Alcohol (0%)

[RAILroad]

there are many people willing to help you. ill just say it before everyone else does...start up at the sticky's and read all you can. then lay out a diet with macros. not sure what that is up there...but get somethign posted and you will be helped. good luck

[eatrainrest]

^^^x2what is your activity level that your multiplying that high, as mentuioned ,we need a diet with all macros we dont hand diets out we critique them

[84669vinny]

oh i got it....how is the easiest way to get the macros cuz i have never dont it before..thanks

[eatrainrest]

fitday.com

[84669vinny]

fitday.com

i went on this website already thats how i got and my diet break down what else would u guys need to help me with a good diet?

[jamyjamjr]

we need to know what you eat, when u eat it, and the macros for it..

i.e.

6am
10 egg whites
1/2 cup natural oats
50/50/2/418

[eatrainrest]

we need to know what you eat, when u eat it, and the macros for it..

i.e.

6am
10 egg whites
1/2 cup natural oats
50/50/2/418

^^x2, im back too lol

[jamyjamjr]

^^x2, im back too lol

always good to have you bro