T Nation

Food / Macro Guidance


#1

Height: 5â??7
Weight: 165
Age: 23
Bench: Personal Best of 230 (1RPM)
Back Squat: 275 Personal Best (1RPM)
Front Squat: 265 (1rpm)

I was hoping to get as much help as possible on my diet, been stuck in a rut and it seems like this site always gives high quality advice.
Goals are the same thing Iâ??m sure everyone hears. My bodyfat is higher than I want (very little definition currently) but I also donâ??t have a ton of muscle. Ultimately I would like to get my Squat to 3 plates and my BF significantly lower so that I can see more definition in the sub 170 range.

I was previously doing a 5-3-1 variation from an article on this site but have taken a bit of a break after stalling and am trying out the program outlined in Dan Johnâ??s 10,000 Kettlebell Swings article to mix things up a little.
The figures below are all approximations based on some nutrition labels and some basic division on portion size so definitely not accurate but does help give a general idea. Vegetables not included. Total breakdown is roughly 2300 calories, 105grams of fat, 240 grams of protein, and 120 grams of carbs

Columns donâ??t appear to be showing up in the right format but the headers are Total Calories, Grams of Fat, Grams of Protein, and Carbs

Total Calories	Fat	Protein	Carbs

4 Eggs 280 18 24 4
Coconut Oil 120 14 0 0
Coconut Oil 60 7 0 0
Almond Milk 10oz 40 3 1 2
Whey Isolate 110 1 25 1
Chicken Sausage 100 6 11 2
1 Sweet Potato 90 0 2 20
2 slices of bread 160 1 6 38
Almond Butter 2 Tablespoons 190 17 8 6
Ground Beef 260 8 42 0
Black Beans 128 0 8 23
Avocado 100 10 1 5
Greek Yogurt 60 0 11 3.5
Frozen Blue Berries 47 0.5 0 11
Whey Isolate 220 2 50 2
Walnuts 32 3 1 1
Olive Oil 100 12 0 0
Chicken Breast 240 3 52 0