Hello everyone
its a link to my first post i ever made in this forum and i asked for help to making my own diet now i am back i need some helps to make my new diet for maintenance wight and add some muscle mass (as Twist suggested)
(http://forums.steroid.com/showthread...lan&highlight=)
current stats
age 25
hight 190 cm
wight 89.5 -91kg
BF i have no idea so i need some estimation if that possible so i can calculate my TDEE! but atm i made a diet base on 2800 cal per day:

here is the link to my diet spread sheet i just made much more easier
https://spreadsheets.google.com/spre...hl=en_US#gid=0



Sorry for my bad English and i would appreciate all of critique and advice from you guys.