Worked out the calories, but what to eat?
Basically I've been training for years now, always got big but gained a lot of fat along with it..
I haven't trained for around 3 months since starting a new intense job..
Since then I've lost a lot of mass and body fat and have noticed the women are paying a lot more attention to me.
Basically I want to get back into lifting but without gaining the body fat.
I've worked out my calories using if it fits your macros i just need help regarding what to eat exactly as I used to have 6 eggs in the morning etc 2 shakes chicken rice etc etc and as I said I always got fat.
Carb: grams per day - 403.4 per meal - 67.2
Protein: grams per day - 148.7 - per meal - 24.8
Fat: grams per day - 52.1 - per meal - 8.7
Fiber: grams per day - 35-44 - per meal - 6 - 7.
Calories: per day 2677
Per meal: 446
If anyone could help me with a diet plan that would be superb.