Everyone's body is a bit different in macronutrient digestion and utelization, so all i can tell you is that i grow the best and remain lean when my diet consists roughly 45% carbs, 35% protein, 20% fat macronutrients. This means that 45% of the calories i eat come from carbs and so on. I break it into 7 meals each consisting of a roughly equal amount of protein. Here is an example, but you will want to tune it and switch it up with equivalents.
Meal 1 - 3 slices wheat bread(ezekiel), 2 Whole eggs, 4 egg whites, 1 tablespoon smart balance butter spread
Meal 2 preworkout - Banana, 20 grams dextrose (a cheap simple carb), and 80 cals of berries in a shake with 5g AAKG and 5g creatine monohydrate
Meal 3 postworkout - 16 ounces skim milk, 40 grams dextrose, 2 scoops myofusion protein, 5g creatine monohydrate
Meal 4 - 5 ounces tuna, 4 ounces whole wheat pasta, 2 tablespoons smart balance
Meal 5 - 6 ounces chicken breast, 1.5 cups brown rice, 1 tablespoon sb, 1 cup green beans
Meal 6 - 5 ounces tuna, 1 orange, 2 slices wheat bread, 1 ounce peanuts
Meal 7 prebed - 1/2 cup oatmeal, 8 ounces skim milk, 2 scoops casein protein, 1 ounce almonds
This is roughly 3800 cals, 320g prot, 450g carb, 90g fat. I have lost fat and put on muscle with this. You should probably throw a few more veggies in as well.
Treat your body like a machine and monitor exactly whats going into it. Lift like you are, do 30 mins cardio after your lifts @135-155 heartrate.
Take steps with this. A written out diet is often intimidating to most. So start with what you can do. Lots of people will tell you a lot of things on this forum. You got to try them and test them and gain your own hands on knowledge to get the results you want. Best of luck with you bro. Ultimately, your dedication and commitment to not give up is the most important thing.
PM me for any other questions.
