Diet troubles please help

[--->>405<<---]

i did... -_- lmao bottom for totals this is it revised i moved 1 cup of oats to PWO and moved my protein shake to morning with cup of oats
BF% i have no idea where to go to get a proper number. I'm not showing abs so i assume im not at 15% yet. LOL no I'm not listening to that1600 cal lost from what i need i would be a starving ethiopian looking mofo

HOPE THIS LOOKS PRETTIER!


Meal 1
1 cup of oatmeal
1 tbsp of flaxseed oil personally id have this at meal 6
1 protein shake

PWO
1 cup oatmeal pre and post workout have protein and carb.. If this is pre make it 1/2 cup plus 50g protein and have the other 1/2 cup post workout also with 50g protein

Meal 3
12 oz Tuna
2tblsp mustard add green veggie here

Meal 4 (lunch)
full chicken breast
3 egg whites
1 slice swiss cheese drop
1 tblsp bbq sauce. Drop

Meal 5
4oz Turkey breast add green veggie here

Meal 6
2xProtein shake this is fine and u could have flax(from meal 1) here or nat pb which prob tastes better thats wat i use.. Also u could have cottage cheese and drop protein..

Based on macros: 305, 123, 50 pro,carb,fat when multiplied out comes to @2160cAls.. Not 2400??

approx daily nutritional value
2400 cals
50gs fat 20%
123.4g carbs 20%
305g Pro 60%

To add in protein to pre and post w/o u may have to reduce some portion sizes elsewhere to make macros add up right. I think i suggested 340g pro and ur short on total cals so u have some room.. Carbs would be fine at 123 imo.. Add in veggies and dont worry about them bumping up ur carbs.. As long as theyre broccoli, spinach, or asparagus...

Once u make those changes repost it including total cals and macros.. Ur just about there!!

[JustINploided]

To add in protein to pre and post w/o u may have to reduce some portion sizes elsewhere to make macros add up right. I think i suggested 340g pro and ur short on total cals so u have some room.. Carbs would be fine at 123 imo.. Add in veggies and dont worry about them bumping up ur carbs.. As long as theyre broccoli, spinach, or asparagus...

Once u make those changes repost it including total cals and macros.. Ur just about there!!

Steaming broccoli would i be able to add any sauce? i can do that easy at work. Speaking of PB I do have adams all natural i drain the oil out though when i get it and add flaxseed oil to it usually.
Cals ok "lose it" was giving me 2389.

My meal 1 is my pre work out and my meal 2 is my post work out. I work out in the morning after breakfast.

If i add said broccoli to my meals how many ounces would this be and if so would me steaming them make me need more.

FYI protein shake consists of one serving approx 24g protein i could bump meal 1 to 2 servings and add additional 2 servings post work out
would this be to much shake though 3 shakes a day at 2 servings each?

[--->>405<<---]

steaming broccoli would i be able to add any sauce? soy sauce is good no sugar laden condiments and no teriyaki (sugar) i can do that easy at work. Speaking of pb i do have adams all natural i drain the oil out though when i get it and add flaxseed oil to it usually.
Cals ok "lose it" was giving me 2389. make sure the flax fits into macros

my meal 1 is my pre work out and my meal 2 is my post work out. I work out in the morning after breakfast.

If i add said broccoli to my meals how many ounces would this be and if so would me steaming them make me need more. when i eat broc its usually 300g servings

fyi protein shake consists of one serving approx 24g protein i could bump meal 1 to 2 servings and add additional 2 servings post work out
would this be to much shake though 3 shakes a day at 2 servings each?

how bout some eggwhite omelette in meal 1 or 2?? U dont have to have protein powder postworkout

bold above