need help on meal plan

  1. need help on meal plan

    looking for a meal plan to put on size and see more of my muscle. I want the cut look and not so much the bulk look. I have some definition, but i would like more, and to become bigger, i want to turn heads. If you guys could help me out that would be great! Im 6'2 188lbs not sure of body fat percentage but im not a hard gainer. i work out about 4-5 days a week: chest and tris, back and bis, legs and abs shoulders and traps. i would like there to be less skin covering my muscles. i have been watching what i am eating, like staying away from sweets and things too high in fat. Need some help would apreciate it if you guys could help me. Thanks.

  2. Fats are good for you. Eat .45 to .5 g of fat per pound body weight.

    .8-1 g protein per pound. Fill the rest of your tdee with carbs. Fats 9 cal per gram, carb and pro are 4 cal/gram.

    Your tdee can be found (at least ballparked) by multiplying your weight by 12-15 depending on activity level of lifestyle.

    Eat chicken, steak, salmon, tilapia, oats, sweet potatoes, fruits, vegetables, nuts, nut butters, extra virgin olive oil.

    Look into intermittent fasting.

    Eat 250-500 cals below your calculated total daily energy expenditure (tdee) to lose and 250-500 cals above to gain.

    That should get you started.
    Training log:

  3. whats the 12-15 like what is 12 and whats the 15?

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