90kg is like 200 pounds. I would focus on getting Yours lean body weight in protein per day and matching that with fat. Example: 180g Protein = 720 calories 180g Fat = 1620Do a little research of the foods your eating and match the macros.

Okay, i can see if i ate this on off days:Lunch:200 gram chicken125 gram bacon it gives 62 gram protein 58 gram fat  775 kcalDinner:250 Gramground beef (15 % fatt)50 gram bacon57 protein 59 fat 752 kcalInclude my cassein at night, 1 can of mackereland with maya and to A.M Shake'sit gets me:188 gram protein 160 gram fatt13 gram Carbs (it's thats to much?)Training days:Lunch:200 gram chicken125 gram bacon Cottage Cheese 120 gramit gives 77,5 gram protein 65,3 gram fat 1,6 carbs  903,8 kcalPost workout meal:250 gram chicken breast125 gram white riceit gives 64,1 gram protein 8,1 gram fat 78,3 carbs  642,5 kcalDinner:250 Gramground beef (20 % fatt)100 gram white riceit gives 56,6 gram protein 38,1 gram fat 78,3 carbs  882,5 kcalIt gives me (without cassein before bed and Pre, post workout shake but with my 2 am shake's):257 gram prot 171 gram carbs 177 gram fatt 3139 kcal (Thats a lot! ? )And after dinner i will go bananas with high GI carbs, like rice crackers biscuit and something like that.How does that sound?I hope it is not too confusing to look at ( it also applies to the suggestion itself :p)

looks fine too me, but along the way you will realize youll need to tweak certain things but thats a great start

Yeah i'm aware of that 🙂 But i think more about this plan as a baseline for my CBL experience and as i move on i will try some tweak to get the perfect diet ( yeah i wish :p )But i'm looking forward to se what "pshannon" has to say about it 🙂maybe I'll make a log, to keep an eye on progress, and share my experience 🙂

It looks good. The casein at night is good, especially if your trying to add muscle, but its not necessary on workout days if your hitting your macros. Go by feel. I would suggest making a long for sure. Everyone around here is really good about helping out in each others logs. It also keeps you honest!

Thanks for these quick answers, both of you, it's a very friendly site 🙂I will start on this base tomorrow (workout day YEAH !)And if i got the time make a log in the evening 🙂Does anyone of you have a link to an good Excel file i can use as food log?