Which book do you own? Both? Have you looked among the forums for macro ideas? Possibly checked out some of the podcasts? A meal plan is generally what fits into your day and what you prefer. We can help you with a general guideline but I would also check out some of the logs here to get another idea.

What's your BF%

Hi I'm new to this I have read the book but can anyone help me out with a rough meal plan for a 230lb Guy please.I have a rough Idea I just want to compare.Cheers

I'm pretty sure its outlined in the book? There are two meal plans, one for people what, 150lbs and under and one for people 150lbs and over. (Ok, the number may not be 150lbs, I don't have the book in front of my face.)But the meal plans are right there, laid out for you in the back. Go flip through that book one more time. Use what the book says and then LATER (a month?) start changing things up if going by the book doesn't work for you.G'luck!

Bodyfat is about 23%. I thought I read on here the meal plans in the book were outdated?But your right I want to have a go just some direction would be good.

Eat around 150-175g protein and 120-150g fat

Basically start out with a 1:1 ratio of protein and fat to start with.Fat promotes Fat loss so keep that in mind as more of a mental note when eating.Get some Coconut Oil (CO), MCT Oil, or Lard to start off with your cooking.Personally, I try and make N meals which ultimately keep my meals to a minimum.Scrambled Eggs with Bacon, Sausage, Pepperoni or some other meat of that category is a good meal combination.  Normally I will eat something like this for lunch.For dinner I will have something like a chicken or beef meat with boiled broccoli and melted cheese, maybe another side of cottage cheese with ranch and bacon bits.Snack wise I used to make Brownies from the recipe in the CNS book and combine it with a protein shake.  I might start making these again...When I first started out on CNS I spent about 10 mins writing up an Excel spreadsheet based meal plan which would calculate all my macros for the day etc (obviously I would have to enter the PFC values in, but I got the daily total at the end).