Diet and supp plan

[Ebe]

Hi
Okay, I am trying to develop a sample for my diet and supplement
Please check and let me know if it seems right, what ratio should I have for protein and carbs to increase muscle mass and reduce fat

Newbie here, so please help

[jypoll]

you will have to tell us your height weight age how long you have been training and bf% and activity level otherwise this is useless..

also i suggest you try to increase muscle mass or decrease fat... best to do one or the other for a few months then switch it up

but assuming you have chosen the right amount of calories you need an extra 100g of protein and way less carbs and a few less fats, and no milk, 3 cups of skim milk a day? that is 40g of sugar. no need for this

[Ebe]

Thank you for your reply, appreciated
140lb
5 8"
30 yrs old
Been working out for the past 5yrs bt stopped for a while
Body fat 16%
Want to increase muscle mass and strength
Ok so oats with water will decrease the sugar
But increasing protein above 100? More protein shakes?

[jypoll]

so your BMR is about 1460kcals a day if your moderately active you should burn about 2190kcals a day. so for a lean bulk add 300 cals = 2390kcals a day
typically it is suggest to do 40/40/20 split for macros, depends what works for you i prefer slightly more protein.
with 40 40 20 you macros are

239g protein
239g carbs
53g fat

my suggestions:
-no milk (not even skim)
-meal 2: you dont need meal repla***ent, eat a meal
-you only have meat once a day, and by you marcos listed looks like 200g. 200g is good but how about 3x a day not just once.
- try to split protein into 6 separate meals of 40g each
-cottage cheese or yogurt before bed
-also only 236kcals after workout is weak, definitely need more food after this
- your protein has 60g of carbs?? what is in your shake?
-veggies 1g protein and 2g carbs is not 30kcals, you need to figure that out, and that is definitly not enough veggies, also what kind of veggies?
-meal 5 nuts 36g of fat at one time? get rid of that