Thanks for the input. As for my diet I'm on a cut, 18 yrs old 5'5 129 lbs and around 8% body fat. My goal is to drop another percent or two. I know I could probably start bulking and I plan to do a cycle starting in August.
As for the cutting though, fat loss has plateau'd for me for the past month, 30 min AM cardio 6 days a week with two days of HIIT sessions and one day of light lifting (arms+chest+abs).
Using Fitday, I calculated my total calorie intake to about 1200-1300 a day, following a 40% protein 30% carb/fat macro. I figured I wasn't eating enough and my plateau was due to my body being in starvation mode. So I figured upping the calories to 1600-1700 a day would help me overcome this plateau, since the days that I lost body fat were days when I ate upwards of 1900-2000 cals (regardless of macros)
Here's how my daily diet/routine looks like following my 1600-1700 cal daily intake goal:
8 am: 30 minutes of empty stomach cardio, would have a whey shake after or not depending on how I feel
9:30 am - breakfast: 1c of oatmeal with 2.5 oz of tuna or 3 whole eggs scrambled
11:30 am - snack: 1/4 cup of almonds
1:30 pm - lunch, two slices of wheat bread with 5oz of tuna
3:30 pm - 1 scoop whey protein shake in 8oz water and banana on lifting/HIIT days
4:30 pm - HIIT session or weight lifting followed by another 1 scoop whey protein shake in 8 oz water and a banana
6:30 pm - dinner: 1c of green veggies and 5 oz of lean protein
9:30 pm - snack: two tblsp of peanut butter
Usually I would stop eating here as the peanut butter would fill me up, but on days that I don't lift or do HIIT (due to time constraints) I would be hungry around night time. I know I should be eating more though because this is only putting me at around high 1400-low 1500 cals give or take a few with aroudn 50g of fat/130g of carb/120-130g of protein. Macros are usually 40p/30c/30f or an even amount of something like 35p/30c/35f. I'm going to try to add some cottage cheese starting today.
Any input I can get will be greatly appreciated.