New user here! Looking for some minor help and advice.
Here is my story: I'm currently 28, Male. I left for training for the national guard back in 2012, during my time training in Georgia it was amazing. Workout in the morning, workout in the afternoon, all the food I want. Life was good and my body reflected it for the 8 months I was there. Then I came home, things progressively got worse and the picture attached is of me three months ago (will update tonight)...
I have been following the 5/3/1 plan religiously since that picture. I am also trying to follow a carb back-loading diet along with my workouts. The diet is my underlying issue. I follow it pretty well throughout the week, and allow one cheat dinner on Saturdays to go along with my one day of drinking. My main issue is I have no idea how many macros I should really use based off my body fat. I bought a caliper on amazon today so i can measure my body fat% but I am currently guessing I am 15-16%.
My eating routine is generally as follows:
Wake up: coffee with coconut oil
Noon: one turkey burger patty (will be taking with a handful of almonds soon)
4PM: one turkey burger patty (will be taking with a handful of almonds soon)
7:30PM: Pre-workout shake; hydrolyzed protein shake with creatine
Workout shake; hydrolyzed protein shake with leucine
Post-workout shake ; hydrolyzed protein shake with leucine and creatine
Dinner: 4 pieces of whole wheat toast, 2 whole sweet potatoes, or 1 cup of rice, and ~1/2 pound of chicken
Before bed: sometimes cottage cheese or casein protein shake
I would like to clean up my diet with a goal set on getting lean, any suggestions?