Back at it after injury and need diet help!

[fit4ever180]

I'd throw in a carb source in meal 4 before your workout... I'd recommend 100g of sweet potato (116 cals, 0g fat, 0g protein, 27g carbs)

9:00pm
1/4 roasted almonds
180-5-16-6
2 tbl spoons of natural peanut butterdrop the almonds and add in 1 cup of ff cottage cheese or 1 scoop of casein powder
210-6-16-8
Total:
390-11-32-14

cardio 2-3 times per week for 30-45 min will help keep the fat off and promote muscle growth as well

your fat macro in meal 1 is still wrong as well

[MikeTheBuilder]

I'd throw in a carb source in meal 4 before your workout... I'd recommend 100g of sweet potato (116 cals, 0g fat, 0g protein, 27g carbs)
Very good point! Milos Sarcev, promotes this as well!

9:00pm
1/4 roasted almonds
180-5-16-6
2 tbl spoons of natural peanut butterdrop the almonds and add in 1 cup of ff cottage cheese or 1 scoop of casein powder
210-6-16-8
Total:
390-11-32-14
I hate cottage cheese and don't have any casein powder. Any other substitutes?

cardio 2-3 times per week for 30-45 min will help keep the fat off and promote muscle growth as well
I might incorporate this later to my workout, just want to see how well I do for three months, with this diet plan.

your fat macro in meal 1 is still wrong as well

7g of fat?

Once again, thank you for your help and advice!