I just set my own. Found out my BMR bumped it up 500 cals, did a 40/40/20 split and just tried to eat as much clean, whole foods as possible with the exception of protein shakes and some weight gainer in the beginning. I had a very poor appetite when I started but as I grew, worked out and got use to the large amount of calories it started being mostly whole foods except for usually 2 pure protein shakes a day. I found I had to adjust my cals to be a little more fat and a little less carbs so it is now 40/30/30.
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