First lemme say thankyou for the information u have posted from which i have learnt alot but i m still a freaking nood when it comes to quality calories . i m gonna post my diet here i know u wanna know my stats so here they r

height : 5'7''
weight : 75 kgs
age: 26
fat% : 22 Approx


6:00 am Meal 1 :

Cow milk+whey protein 1 scoop , 1 cup oats


9:00 am Meal 2 :

Whey shake 1 scoop


11:00 am Meal 3 :

Whey shake 1 scoop + fruit


1:00 pm Meal 4 :

whole brown rice +chicken breast/fish + papaya


4:00 pm Meal 5:

Brown rice + whey shake 1 scoop


6:00 pm Meal 6 :

Whey shake 1 scoop +fruit


7:00 pm /8:00 pm :Workout
pwo Whey shake 1 scoop


11:00 pm Meal 7:

chicken breast/fish + salad +papaya



i know there r lot of shakes i hate eggs alot so if u have ne other source den lemme know


AND 1 more thing i know i am a complete noob when it comes to dieting so plz help me out here thanks aot man