I need help creating a diet plan. Im starting to powerlift I have a meet In April. Im 6-3 230lbs and I want to stay around that weight. I want to compete in the 242 weight class. I have my macros I want to use but I need to know how to split up the timing and where they should go. I am Up at 5am and work a desk job from 6am-4pm and lift 4 times a week at 530pm. My macros are gonna be 70g of Fat/ 305g of Carbs/and 240g of Protein. Im thinking I’m going to eat at
5am
8am
12pm
330pm Pre Workout Meal
530pm Lift Intra Workout Drink
7pm Post Workout Meal
9pm
How many meals should I have?
I need to know the proper timing to place my carbs?
Simple Carbs vs Complex Carbs?
Im very new to this I can crunch numbers and meet my macros but I don’t know what kinda of fats to use and carbs to use and where the best places to have them is. As I mentioned I work a desk job for 10 hours and lift at then end of the day so I feel most of my carbs should be focused around my lift.
Any help would be greatly appreciated