From fatty to Skinnyfat

tbf only an autistic neet would struggle to get a few protons down him. Its not hard man just eat some chicken or something, some proton shake and some peanut butter, jesus.. the other day i had a 350g chicken breast which was about 80-90 protes, had a shake then some cashews and got up to like 160+, then just breezed through my other meals later in the day

Breakfast can be
1-2 eggs + few egg whites
bowl of actual joghurt (not sugary shit) or skyr if they have that where you live
rolled oats with milk is okay too but not so high in protein

For lunch
Eat a sandwich with 100g + of meat
or eat some legumes
Add vegetables for nutrients and fiber

Eat something again when you get home from work/school

Cook a good dinner

Normal food just focus a bit more on protein, its not hard

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>>42436082
What are you talking about you fucking moron?

I work an 8 - 5 office job.

8AM at my desk:
>Banana
>OATZ
>full fat milk
>scoop

After gym or ~ 12 - 1
>post gym: shake w/ 1 scoop and fat milk
>no gym: home made beef chilli and white rice

~3pm
>post gym: home made beef chilli with white rice
>no gym: shake w/ 1 scoop and fat milk

~6:30-8pm depending on what i'm doing at home
>3 large eggs, 100g broccoli, 150+g turkey mince, white rice

About an hour before bed:
>shake w/ 1 scoop, fat milk and 100g peanut butter

6'3 204 lbs

Oh no so difficult

>over 250g protons
>over 250g carbs
>~ 147g fat

>>42436150
>>42436195
>>42436198
Damn, I didnt expect great posts like these

Thank you guys, I will save your advice.

You might know how much calories I should eat now? First I was thinking bout 1800, but that seems too low. 2200 is alright I think(?)

>>42436229
For maintenance? push those numbers up, more like 2500+

>>42436498
Thank you based anon

>>42436082
don't be retarded. if you have to eat put food in your mouth. it takes three minutes maybe five to eat a meal.

>>42436564
Use http://www.sailrabbit.com/bmr/ to calculate TDEE. I suggest using the average of all the BMR methodologies and working your diet around that number.

My average BMR is about 3000 kcal, so i eat ~3300 kcal a day

You don't need to eat at a surplus, but make sure you get at the very least close to the calculated BMR and get the correct macros.

>>42436082
nuts, eggs, chicken, and beans supplemented with protein shakes is sort of a theme.

>>42436632
*my average tdee, not bmr

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>>42436082
>6-9 scoops casein/whey
>flaxseed oil
>9 glasses of water

So guys when should I start to lift when I recently ate something?

Should I wait 1 or 2 hrs?

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>>42436695

Depends on what it is.
I had stir fried meats and veggies with white rice last night about 45 minutes before I left for the gym. 15 minutes later I step into the gym.

>freaking killed it that night. dudes and ladies mirin'.

>>42436695
Its honestly up to you. I'd say wait 2 hours at least just so the food is processed and you actually have energy from it

>>42436198
>all those scoops
Do you even eat?

>>42436796
Did you quote the wrong post, my man?

I have merely 3 scoops a day. Rich Piana would laugh at my lack of scoops.