Planning meals

[kdawggy]

It's been ages since I've lifted and I want to start out again.. this time taking everything very seriously, specifically my diet which was probably lacking before (and maybe the reason I got frustrated and quit after a month or so a few times).

I'm 180lbs, 25, male, probably 15% bf, in decent shape.

Apparently I should aim for about 3000 cals a day, 20% fat, 55% carb, and 25% protein, and 5 meals a day. Now that I know my approximate grams of fat, carbs, and protein per meal, I'm confused on where to "build" my meals from here. What have other done when first starting out?

Currently one idea is to make two of my five meals a ready to drink shake. I saw a good recipe that was yogurt, protein powder, fresh fruit, and milk... each being about 600 cals at the right ratios. This would leave only 3 meals a day to worry about.

Do most of you plan your meals exactly? Is it a weekly thing? Anywhere to start? Thanks

[charlie335]

I have always heard 40g protein, 40g of carbs is a good place to start. I typically have 10 egg whites, 1c of oatmeal for breakfast.