I simply do not eat enough. Can you guys post a typical daily diet plan I can use as a guide?
I need to take in 3500-4000 calories a day preferably using a 50%p/30%c/20%f split (unless otherwise advised).
I am 5' 9" and weight in at a whopping 190. I have a basal metobolic rate of 2300 (per test). I am sitting at approximately 8-10% bf.
I would like to get to 210 leaned out to 8% bf. So I assume that means I need to hit 220 with 12% bf before cutting?
The problem is, I have no idea what to eat in order to get that many calories into my body.
I need to take in 3500-4000 calories a day preferably using a 50%p/30%c/20%f split (unless otherwise advised).
I am 5' 9" and weight in at a whopping 190. I have a basal metobolic rate of 2300 (per test). I am sitting at approximately 8-10% bf.
I would like to get to 210 leaned out to 8% bf. So I assume that means I need to hit 220 with 12% bf before cutting?
The problem is, I have no idea what to eat in order to get that many calories into my body.
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