Started TRT now need nutrition info

[MK1]

33YO 6' 205lb

Yesterday consisted of the following

Am meal
Small body fortress shake 30g protein
1.5c raisin bran cereal
1c skim milk
16oz black coffee

Noon
Turkey sandwich 4oz turkey
Swiss cheese 2oz
2 slices Arnold oatmeal bread

PM
Ground chicken stir-fry Thai style with broccoli (no rice)
EAS shake 25g protein

4-5 L water throughout the day and workout.

Every morning starts the same and lunches are about the same. I also always will be doing the shake thing. I am creatine loading now and will continue for another 2 days.

[Schwarzenegger]

Wut r ur goals ? Bf?

[MK1]

Goals? To just get back into shape. I am a former Marine and was in fairly good shape then I got out and I haven't done shit in 10 years really, except drink myself into the ground. Got diag with PTSD and I am on the up and up. New family, high stress job put me in the hole. I am in need of loosing some BF but need to tone up as well.

[Schwarzenegger]

Getting in shape means different things to everybody.

I asked goals in terms of gaining muscle/losing bf, etc. Because the nutrition is different for each end goal.

If u wanna gain size I'd add in at least one if not two meals if u got the time. Or add in an extra shake on ur afternoon break and another meal somewhere in the day.

Protein should be about 1g per lb of lean mass (ie. Muscle). So that would be around 160-170lbs of lean mass. So if u can get 160-200g protein per day from food and shakes that's good.

Calculate ur tdee and to gain size and muscle eat above those calories and to lose fat eat below those calories.

If the goal is to lose fat then keep the protein high and drop the calories.

This is why I asked wut the specific goals are because each goal has a different approach. But in either case protein should be high.

[MK1]

Some size would be nice. But I'll need to loose some fat first. So high protein low cals

[MK1]

Trimming the da is going to be key here. I have heard that the TRT alone will help. I am in the gym to build the muscle and am maximizing my proteins and trying to cut fats down a bit. Everything remained the same yesterday except dinner which I had BBQ chicken and brisket with greens and black eyed peas.