calculated my TDEE ,now need diet plan

[AZGOLDSMEMBER86]

Ok so my diet now is usually the same daily .

430am. Shake with oats 40g p 40g c

7am. One protein bar 6g c 28g p

9-10am one whole wheat turkey sandwich with American cheese .
28g c 30g p

12 pm usually left overs and not usually the same meal .. -help

2pm one rtd muscle milk 8g c 28 g p

3-4 workout
6-7 pm pwo 40g of whey with fast carbs 50g carbs

Dinner is usually random i try to avoid lot of carbs but add veggies and protein if not ill have cottage cheese low fat 30-40g p

I dont count fats but i know ill have to start .

My stats are 26yrs

180lbs
13-15%bfat. I have a recent pic if wanna see
5'10

Train one on one off with Cardio after every session and a added Cardio session on weekends .
Currently on cjc ghrp

And want to do a cycle soon. So i wanna lean before i do. Probably to 10% b.f.

I never figured my TDEE until today and this will be the first actual macro count diet with logs i ever done just need help and advice thank!

[AZGOLDSMEMBER86]

bump

[Lunk1]

Ok so my diet now is usually the same daily .

430am. Shake with oats 40g p 40g c

7am. One protein bar 6g c 28g p

9-10am one whole wheat turkey sandwich with American cheese . scrap the bread and cheese and processed meat
28g c 30g p

12 pm usually left overs and not usually the same meal .. -help

2pm one rtd muscle milk 8g c 28 g p Not my favorite protein shake, high in trans fat

3-4 workout
6-7 pm pwo 40g of whey with fast carbs 50g carbs

Dinner is usually random i try to avoid lot of carbs but add veggies and protein if not ill have cottage cheese low fat 30-40g p

I dont count fats but i know ill have to start .

My stats are 26yrs

180lbs
13-15%bfat. I have a recent pic if wanna see
5'10

Train one on one off with Cardio after every session and a added Cardio session on weekends .
Currently on cjc ghrp

And want to do a cycle soon. So i wanna lean before i do. Probably to 10% b.f.

I never figured my TDEE until today and this will be the first actual macro count diet with logs i ever done just need help and advice thank!

Post up the TDEE and total macros including fats for your day

[AZGOLDSMEMBER86]

Post up the TDEE and total macros including fats for your day

more math! never did this so help a brotha out ! thx lunker

[Lunk1]

more math! never did this so help a brotha out ! thx lunker

Your macros are on the labels for most food. Otherwise there are a number of web sites (calcounter.com) that have alot of the food listed. Go to Walmart and buy a food scale...I measure by the damn gram.

[AZGOLDSMEMBER86]

Your macros are on the labels for most food. Otherwise there are a number of web sites (calcounter.com) that have alot of the food listed. Go to Walmart and buy a food scale...I measure by the damn gram.

this is getting crazy lol.

[Lunk1]

this is getting crazy lol.

Anybody can inject shit and lift shit....this is the hard part lol

[AZGOLDSMEMBER86]

Anybody can inject shit and lift shit....this is the hard part lol

that is why im doing it. never revamped my diet and had it on lock,so its due time .

[Dpyle]

Ok so my diet now is usually the same daily .

430am. Shake with oats 40g p 40g c

7am. One protein bar 6g c 28g p
Would change this to a better whole food meal.
It's not really any different than having another shake.

9-10am one whole wheat turkey sandwich with American cheese .
28g c 30g p
I agree with lunk on this. You can still have the sandwich but use Ezekiel if you must have bread and shred some chicken breast rather than processed deli meats. Otherwise brown rice or sweet potato would be a better carb here

12 pm usually left overs and not usually the same meal .. -help
Easy here! Chicken breast or lean protein with a green veggie. Broccoli or spinach cooked or raw either one.

2pm one rtd muscle milk 8g c 28 g p
Another shake and very few carbs to fuel your workout. I would replace with lean protein and complex carbs

3-4 workout
6-7 pm pwo 40g of whey with fast carbs 50g carbs
Would bump this to a about 30-45 min pwo so you could have some whole foods (meat and complex carb source) around this time.

Dinner is usually random i try to avoid lot of carbs but add veggies and protein if not ill have cottage cheese low fat 30-40g p

I dont count fats but i know ill have to start .

My stats are 26yrs

180lbs
13-15%bfat. I have a recent pic if wanna see
5'10

Train one on one off with Cardio after every session and a added Cardio session on weekends .
Currently on cjc ghrp

And want to do a cycle soon. So i wanna lean before i do. Probably to 10% b.f.

I never figured my TDEE until today and this will be the first actual macro count diet with logs i ever done just need help and advice thank!

Comments posted below each meal in quote. I eat between 6-7 meals per day even though it plays no major role in anything other than even when cutting 2000 cals in clean foods will appear to be a very large quantity of food. So it's easier to put down several small meals than a few large ones.

I def recommend a scale otherwise your just guessing on the amounts you're eating. Try to limit shakes to 2 per day if you can or add in some casein powder or use a blended protein powder as whey is fast digesting.