hello i am a beginner and trying to make a meal plan but got stuck bechause i need so much carbs and i already have breakfast and lunch so i need to fill it with dinner and snacks and preworkout stuff here are my numbers:
16 years old
20% bodyfat
145 pound
2913 calories
223 grams protein
62 grams fat
362 grams carbs
goal: lean gains
here are the numbers combined of all the food i already have
963 calories
95 gram protein
14 gram fat
115 grams carbs
the foods are white rice with chicken and vegetables and scotts pancakes and for dinner i think i need something with 100 carbs.
can somebody say some foods or a website with high carb foods or maybe there is something wrong bechause i need to eat so much in a day i dont know if that is normal it just seems like i am going to get more bodyfat if i eat so much its like can i eat every hour if i am just below the number or i can eat like a 4 persons meal if i am just below the numbers.
thank you already i would appreciate it very much if somebody can help me.