Hi, everyone ill list my stats to start. I'm a 19 year old male, roughly 5 feet 9 inches, 190lb, my body fat percentage is around 14% as my lean body mass is around 160lbs, and my Basal Metabolic Rate is 2000kcal. My gym calculated my BMR and says this is the minimal number of calories needed for a resting state.

I've been eating like 50g of carbs, 250g of protein, and 2000cals for a week or so eating mostly chicken breast and whey isolate shakes for 100g of that 250g. How many grams of fat, protein, carbs, and protein do you guys recommend for both gym days and rest days? I normally like working out five days in a row and taking the weekends off. Also when should I be eating? I usually eat a few chicken breasts 2 hours before the gym and have a 50g shake before and 50g shake after. Thanks for any help in advance!



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