sup guys can anyone help me out by providing me with a meal plan which hits the following criteria?

1800-2200 calories/day

125-150g carb/day

180-220g protein/day

40-60g fat/day

really struggled to find one myself and was hoping you guys could help me out :)

i currently stand 193cm's tall, weigh 74kg's bf% is at 19 and would like to get close to 12% within 12 weeks :) im 16 yrs old and have been training for 4 months ( i was 26% body fat when i begun) i am a big ectomorph with fast metabolism so although you might think the calories are high for a cut, my BMR was actually above 3000calories!!

p.s sorry about the metric measurements im from Australia :)))

Hey mate, is that you in your profile picture? The only reason I'm asking is because you look more like 12% in that photo! I just want to make sure before I give you some advice :)

Yes dude that me!! i took that pic 2 days ago on the day i got my body fat done by a pt at my gym, not sure on the accuracy it was a sum of 4 bf including my tricep,bicep,supralliac and subscapula :)i store a large amount of my body fat on my lower back/hips,

ty in advance daniel :)

Hey James,

Looks like you are a platinum member. Why are you not utilizing the meal planner to track your food or choose from the 1000s of existing meal plans?

Have you entered what your current diet is already like into the system? What are your daily macro intakes as of right now? Can you enter in all your food into the meal planner and find out for us so we can help you fill in the gaps of what is missing for protein, carbs, fat?

You need to do some work too if we are going to be able to help you as much as we can! #HTH

Thats the problem scott your meal ppanner doesent allow you to add this criteria in, alls we can select in macros is if we want a high med or low amount of the different macros , but even the 'low' setting on carbs is 45-50%!! So every meal plan that comes up has atleast over 200g of carbs and always around 2times a much carbs for how much protein. I emailed customer service amd they told me to seek help in the forums, so here i am!!

p.s those macros i posted above is what im in as of now, but im eating the same food every day because i dont have any other meal plans :(