need help with my diet

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posted by softabs_20

can anyone give me a diet that includes 2500 calories, 23 grams of fat, 183 grams of carbs and 288 grams of protein

i need a good one if anyone can set up a diet for me , id greatly appriciate it
also i work from 730 till about 5 everyday and i got to the gym at 7

if that helps
please someone help me out

thanks

posted by softabs_20

this is what i got so far
morning:5 scrambled egg whites, a bananna, 1/2 cup cottage cheese, 2 packs of oatmeal

mid-morning:can of tuna

just to let u know i only just started seriously eating good today and i really need a good diet that includes the obove figures. i need alot of protein
thanks

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