Hey everyone. I am currently at 163lbs and 17% bf at age 21. I know that is not good and that is why I am here. What I'm looking to do is gain lean muscle and obviously cut that bf% down to under 10% Have to start getting that beach body or I might be single forever haha

I am working on building a diet. In your expert opinion how much protein, carbs, fats should I be aiming for on workout days and non workout days? I have checked out the leangains calculator but am unsure how to calculate the "Protein in g per kg of LBM"

With your input on that I am going to create a weeks worth of planned out meals with Breakfast, Snack 1, Lunch, Snack 2, and Dinner to post for you to critique as well.

Thank you all for the input!