Weight: 95.45 kg (210 lbs.)
Height 187.96 cm (6’2)
Age 19

TDEE (Total Daily Energy Expenditure): 3385.6 rounded to 3386
TDEE w/ 500 deficit 2886

Calories
1g Fat = 9 cal
1g of Protein /Carb = 4 cal

Diet:
50/30/20

1443 caloric intake for Protein.
Converted to grams: 360.75 gram rounded to 360 grams of protein daily.

865.8 caloric intake rounded to 866.0 for Carbs.
Converted to grams: 216.45 grams rounded to 216.0 grams of carbs daily.

577.2 caloric intake rounded to 577.0 for Fat.
Converted to grams 64.13 grams of Fat daily.

7am: Meal 1: 60g of Protein, 72g of carbs, 10.6g of Fat

10am: Meal 2: 60g protein, 10.6g of Fat

1pm: Meal 3 Preworkout Meal: 60g of protein, 72g of carb, 10.6 g of Fat

2pm: Workout

3pm PWO Cardio

4pm: Meal 4: 60g of Protien, 72g of carb, 10.6 gram of Fat

7pm: Meal 5: 60g of protein, 10.6 Fat.

10pm: Meal 6 Bed Time: 40g of Protein, 10.6g of Fat


All help greatly appreciated! as far bf% I'm finding hard to estimate as i have no calipers to measure it with. Athletic build, flat stomach no six pack, sorry its the best i can do at the moment as far as bf% goes.