Can anyone help me set up a Breakfast and a Lunch with 40%/40%/20% Macro?

Can anyone help me set up a Breakfast and a Lunch with 40%/40%/20% Macro?

The quantities i need to Reach 40%P/40%C/20%Fat

Breakfast: Using : Oats
Whole eggs
Eggwhites

Lunch: Using Chicken
Brown Rice
Brocolli
Olive oil

Thank you

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Daily protein?

I'm 15 (125 lbs), and am wondering how much protein I should eat. Every other day ( soon every day for like 10 days straight) I will be doing 195 push ups, 91 wide grip pull ups, and 91 bicep curls each hand weight 16 pounds. I do it 7 times a day, each time has two sets, a single set I do 15 push ups, 7 pull ups, and curls. If I drink a gallon of 2% milk every other day, with of course fruits vegetables, meat here and there as well as other healthy things, will I gain muscle? See, I've been told to consume about 50 grams and I'll gain, others say have 125-150. I do not have many options, so if you tell me to go find a diet in every meal, or buy some protein bars etc., I will most likely not be able to because there is no changing in what mom will feed me (or buy), I tried (I am hardly able to smuggle in milk or lunch meat during lunch). We usually have a healthy dinner(vegetables from garden, a fruit, and maybe a little slab of meat at most 5oz) breakfast is usually cereal, and lunch is where I have to get my protein. I can eat eggs, sandwich's with like 14 slices of lunch meat, sometimes cheese, mainly milk is like the huge source (I'll drink it through the day). Is a gallon of 2% milk a good way to get some of my protein in? Even with these workouts that feel like they burn a boat load of calories, will I build excess fat? How much protein should I have? I want to get stronger, but don't want to go overboard pure leanness yet. FYI it keeps restricting me (or not letting me log in) to reply or edit my threads so most chances are that I may not be able to reply.

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bulking diet... please review

diet

Stats:

155
6'1

Plan:

Meal 1: (Breakfest)
Meal 2: (Meal 2)
Meal 3: (Lunch)
Meal 4: Pre Workout (weight gainer shake, I know useless but humor me)
Meal 5: Post Workout (ON Protein)
Meal 6: Dinner
Meal 7: Before Bed Snack

Food Consist of some of the following:
Oatmeal – Rice Cakes – Canned Chicken – Dried Fruits/Nuts – Peanut Butter – White/Brown Rice – Sweet Potatoes – Chicken – Asparagus – Almond Butter – Greens – Pizza – Hamburgers – Eggs – Cheese – Chicken etc, etc

Cals Intake Per day estimating:

Calories: 3800-4500 (Daily)
Protein: TARGET DAILY PROTEIN INTAKE: 200-250 Gs (Daily)
Fats: 100-150 Gs (Daily)

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Can I save up calories

I'm currently trying to maintain my weigh and I'm therefore on a diet. My birthday is next week and I would like to be able to just eat whatever I want. Can I save up some calories in the days leading up to it and than have some extra to go on that day? Or is this unhealthy?

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Overweight and not losing weight

I'm a female in her 30's not 48 not sure why it says that. 5 ft 145lb used to be 154lb last month but I started walking on a high incline on the treadmill and using dumbbells for leg and butt workouts and eating around 1400cals a day. I used to have no problem losing weight but in the last 2 years I have been eating take out more and more and had anxiety and stress issues. I have a job that is sedentary and wasn't exercising. My previous job was also very stressful and sometimes I'd skip meals and ended up only eating a meal a day. Well I noticed then I wasn't losing weight. Even with one meal a day I was at 140lbs and not budging. The weight gradually crept on over the past year and my anxiety increased, tsh was at 3.8, I was bordering prediabetic, high triglycerides, and had anxiety and high blood pressure at the doc's which I figure was the weight gain or stress about what the doc would tell me. My next tsh blood test came out lower because of the weight loss I am supposing at 2.6. I think I have metabolic damage and not sure what else to do. I have been eating much much healthier this past month and now intuitively pick foods that are healthy and rarely eat out anymore. I want to lose weight to get down to my goal weight of 115-120lb but not even sure how to do that when I can't lose weight easily. Would reverse dieting work for me? I also want to gain muscle especially on my glutes. I used to have a large round butt genetically and a small waist in my teens/20's but years of not exercising seem to have made it smaller and less pronounced with my stomach more pronounced. I want to build back my butt in the shape it was before and lose weight. Any advice is appreciated.

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Ever Wondered Why North Indian Food Is So Spicy? Here's The Answer

North Indian cuisine is one the world's most spicy cuisines.India was much hotter and the food would soon go bad. The solution? Spice it up! It has been scientifically proven that spices prevent our...

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should i take a week off training?

few things, first of im 6’3’’ weight 154 and 26. i have been lifting for over 11 months FULL BODY greyskull program without any rest week. I HAVE deloaded a bunch of times but its weight deload (example if i miss the reps on certain compound lift i take 10-15% off and go back up but not from all compounds at the same time i have done this with all compounds several times now). other than this i do cardio 2 times a week, stand on my feet during job for over 20 hours a week and walk 4 hours a week, other than this im sedentary.

I have been eating around 2800 daily!

for the past 2 months i’ve been losing strength, feeling tired, fatigued, no motivation.
for example, i could do 8 reps of 165 bench easy and right now i do 8 reps of 145 and struggle.

I do however have a history of low testosterone and last time i checked it was 180 BUT this is no excuse because i had this when i could rep 165 bench for 8 reps.

additional info: i have been stressed a bit for the last couple of days, sleep is 6-7 hours with waking up to pee 2 times, I lost weight (dont know how) from 160 to now 154.

other than that, i switched from greyskull and to 5/3/1 beginners and this is my second week. like i said i hardly push 8 reps 145 bench when i could easily do 8 reps 165 during greyskull.

low test symptoms: have them all lol.

what should i do?

this is what my diet consist off.

protein: lean chicken, grass fed ground beef (2 times a week), 2 eggs in the morning, salmon, greek yogurt, cheese.

carbs: oats, bread, papaya, strawberry, banana, pasta, potato, sweet potato, broc****, ****flaur, brussel.

fats: pb, cheese, almond milk, ground beef, salmon, coconut olive oil.

breakfast: 2 servings of oats, almond milk, 1-2 eggs depending on what i plan to eat that day, 2-4 servings of egg whites, olive oil.

lunch: .5 servings of gluten free pasta, 5 oz of chicken

dinner: either red potato (350 grams) or sweet potato (300-325 grams) with either cheese, coconut oil if salmon or chicken or just plain grass fed ground beef since its high on fat.

1 hour before bed: 4 slices of bread, 1.5 servings of peanut butter, 2 servings of strawberry, 3 oz of banana 1 serving of papaya, half a serving of greek yogurt, salt, cinnamon.

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