Diet Critique please

[eatrainrest]

Im 6'2'' 210 13-14% bf
I dont know the other stuff/ Macros of meals, tell me what that means please and ill get it for you.

BTW It's very very cool of you to take your own personal time and help me and others like me. I would like to thank you, i appreciate it more than you will ever know, and i will use the information you give me not just brush it aside. Thankx !!

no problem, macros are protein carbs and fats which account for all calories in all foods. i would need a breakdown from you for each meal and day with calories for meal and day as well. after this you show me the math how you calc BMR and then were good to go for critiuq.e

[G-13]

I can tell you that its an average of 60-70gm of protein per meal to get about 500gm a day so about 2000 calories from the protein.

I get another 5-600 calores from carbs in those meals including pasta, spinach and oats or grits. And another 150-200 calories from fats.

I have made phenominal gains eating this way.