Thank you for the direction. My current macros and diet are as follows... 2200 calories, 40% protein, 30% fat, 30% carb. Keep in mind this is a cut and my maintenance is higher. I eat the something every day as follows..
1. Breakfast - 2 slice ezekial bread, 4 eggs - 34P 32C 21F
2. morning snack - 1/2 cup cottage cheese - 12P 4C 5F
3. Lunch - 6oz Turkey, Banana, Salad with low cal italian dressing, 1/4 cub shredded cheese - 57P 31C 11F
4. afternoon snack - Perfect Bar - 17P 27C 19F
5. Dinner is a shake - 8oz 2% milk, 3 scoops zero carb protein, 2 tbsp PB powder, 1/2 cup oats - 96P 39C 10F
6. Snack before bed - 1/4 cup raisens - 0P 29C 0F
I eat this every day. No cheat days, no carbs loads etc. I know I am a little flat from this honestly. If I carb up a bit I will swell some and appear fuller. I am going to do that when I bottom out. Any pointers on this nutrition plan or things I'm doing wrong? I do my workouts at 4pm M-F as I leave work at this time and make it home just after 5pm. I can add more about current training regimen but I've trained in many different styles. Currently I'm on a 5 day split with moderate weight and higher reps as I have a shoulder tear prohibiting heavy pushing. Monday chest/arms, Tuesday back/arms, Weds legs, Thurs Shoulders, Friday beach workout of just shoulders and arms. So I'm currently working arms 3 day a week in an effort to grow. Maybe I'm over training them. I can breakdown my workouts if that would help.
Change your snacks to 6oz meat. Drop your shake to 50ish grams protein for a start. No dried fruit. It’s basically candy.