Benn lifting on and off for 3 years haven't lifted for the last 6 months been trying to do alot of reading because I never had a diet or much help, trying to research and sort my diet out.
Been researching on what I need to eat just want to run it by you's to see if I'm on the right track,
Stats=
Age-23
Weight-178lbs
Height-5ft8in
Body fat%-11
Goals- to gain lean muscle and reach about 14st
Training routine 4 day split,
Monday = chest-tris
Tuesday = back-bis
Wednesday = off
Thursday = legs
Friday = shoulders-traps
Saturday = cardio
Sunday = off
I've came up with a daily intake and was wondering if I'm anywere near.
Calorie 2560g
Protein 350g
Carbs 200g
Fats 50g
How would I split them up equally between each meal?
Also what is the recommened intake pre/post workout?
I've read alot of different views so what do you recommened?
Any help would be appreciated
need HELP on a diet plan! 
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