M 21 154.5lbs about 5’9 i’m already pretty lean but trying to lock in on my diet this is what i’ve been eating for the past couple days to far i also do a lot of weight training and try to burn 300cals a day at least also wanna say my maintenance is around 2700
diet plan
Breakfast
• Banana — 81 g — 72 cal
• Sugar-Free Syrup (Wegmans) — 60 ml — 30 cal
• Pancakes (Kodak Cakes) — 6 flapjacks (109 g) — 380 cal
• Monster Maxx Zero Sugar — 1 can — 10 cal
Total macros: 493 cals, 29g protein, 98g carbs, 4g fat
Preworkout meal
⁃ 50g rolled oats
⁃ 27g protein powder (~20g protein)
⁃ 200g low fat greek yogurt
⁃ 60ml water
⁃ mix
⁃ 100g frozen blueberries
⁃ 80g banana
⁃ 10g honey
⁃ 5g cinnamon
Total macros: 618 cals, 53g protein, 89g carbs, 8g fat
Post workout meal
⁃ Eggs (Farmhouse) — 6 eggs — 420 cal
⁃ dark chocolate 2 squares 100 cal
Total macros: 520cals, 38g protein, 12g carbs, 38g fat
Dinner
⁃ 400g russet potatoes
◦ Cooking spray
⁃ salt
⁃ garlic powder
⁃ cook at 400 for 20 minutes
⁃ half onion
⁃ 200g chicken
⁃ garlic powder
⁃ salt
⁃ adobo
⁃ red pepper
Total macros: 603 cals, 57g protein, 90g carbs, 2g fat
Daily total macros: 2141 cals 258g carbs 53g fat 176g protein
hopefully that’s enough info if i need to show my physique so far let me know