For those who need help making a diet. (1 Viewer)

[oisac]

For all those struggling to piece together a diet for themselves here is a good site to use (can customise macros and foods).
http://swole.me/
if you need help calculating your required cals here is another good site or search google for " bmr calculators "
http://www.exrx.net/Calculators/CalRequire.html

enjoy brahs

 

[3PiCFail]

bulking a 45/35/20 would be good mix while cutting would probably be a 60/25/15 once you get to the final stages.