So, lets see here. Youre around 196 no abs showing (yet). Your calories are 2000-3000, thats a huge gap, we need to tighten that up.
I’ll guestimate your TDEE to be between 2800 and 3100. To get abs youll need to drop the cals to around 2300-2400 per day with a refeed day of roughly 3000-3100. Now for the fun part: the math.
Lets start with 1.25g of protein per pound of body weight minus 10% to account for fat mass. So, 1.25 x 177 = 222g protein (we might adjust this upwards later)
Next, lets do the fat. 2400 x .25 = 69g of fat. Sounds about right to me.
To ascertain the carbs we need to find out how many calories are accounted for at this point, which are from the protein and the fat. 222x4 (the calories per gram of protein)=888. 69x9 (calories per gram of fat)= 625. And the two sums 888+625=1513. 250-1513=987. 987/4=247
Therefore, Protein is 222g/day
Carbs are 247 per day and fats are 69 per day.
If you want, create a meal plan with those numbers. Forget bread, pasta, tortillas and beans for your carb sources. Deli meats, meatloaf, and hamburgers should also be reduced to near nothing. Its chicken, rice, some green veggies, egg whites (maybe a yolk or two), oats, greek yogurt, whole milk, olive, avocado, coconut oils, peanuts on occassiom, and protein powder (preferably not flavored, just straight up whey isolate) from here on out. Get rid of the mayo for now as well.
1 cup white rice (cooked) is about 45g of carbs.
2 cups of egg whites is between 45 & 54 grams of protein
112g of chicken breast (boneless/skinless) is 22-24g protein
Carbs aren’t necessary at meal 6. Concentrate your carbs around your workout. Eat 50-75% of your carbs 1 hour before training. Since there really isnt an anabolic window, just make sure you get a fair amount of carbs post work out, like pure glucose/dextrose and oats (about 1/4c). Protein should be spaced equivalently throughout the day, but no less than 20g per meal as protein uptake and utilization for muscle is best between 20-40g per meal (the optimum range). Avoid fats in the first, second, fourth and fifth meals. In meals 1, 3. 4 and 5.