I am 5'9" currently 219 pounds and with bodyfat of 18 to 19%. I am trying to eat a little below break even calories. I know I have read on this site that 4-6 grams 2-3 times a day is ideal for fish oil, though if I eat fish I will cut out a serving. Probably I get more like 10 grams on average.
Here is one day's food:
6 oz lean sirloin steak,
3 whole fried eggs,
2 low carb/high fiber tortillas (each has 50 cal, 5 grams protein, 5 carb, 7 fiber, 1 fat)
60 grams whey protein(per serving 30 gram protein, 2 carb, <1 fat)
30 gram whey, 3 scoops superfood
1 cup 2% milk
2 cups cauliflower
10 grams fish oil
4 tablespoons almond butter
2 low carb tortillas
6 oz lean sirloin steak
2 low carb/high fiber tortillas
I am coming up with 2370 calories, 238 grams protein, 95 grams carbs and the rest from the fat sources mentioned.
So I actually probably get closer to 100 grams of carbs, 250 protein and the other approx 1000 cals from fat. Also getting about 50 grams of fiber.