I'm 20, 5'9..Started training heavy about 7 weeks ago for the first time since HS. Weighed about ~138, today I'm at around 146. Bf was at around 14.4 last time I got it tested a week or two.
I'm trying to get up in the 170s but just like everyone else keep BF low, develop some abs, etc..
My problem mostly comes with my diet. I've always had pretty bad eating habits..generally eat way too much fried food, way way way too much chocolate, and really...0 vegetables.
I'm open to eating things I generally don't eat. Over the last few weeks I've eaten rice for really the first time in my life and so on.
A dilemma for the next few months is the fact that I transfered Universities and was made to pay for a meal plan. Usually I get the same ol' reply to go buy my own food and cook it etc, I'd love to but thats just not an option for the most part right now.
They don't have too much nutritional info that they give, but in general they have a widespread amount of foods like most university commons..
So its pretty childish but can someone give me a drawn out meal plan I could eat daily (I'm not an idiot so I can vary it myself so its not the same exact thing, but I don't know where to start)
In general they have veggies, burgers, pizza, pasta, wraps/sandwhiches every day and the rest varies, some days chicken some days fish, etc..
Im guessing a good macro would be 40 40 20 but if someone has a better idea please let me know. So in general, what could constitute a 3k calorie diet or so to meet that macro. I do drink a whey shake every day and try to eat a protein bar etc but some days I don't get the 150-200g protein.
Open to any tips on supplements, diet, and routine.