Caloric Intake

[fanatic]

Age:22
Ht:5'10"
Wt: 189.5 ( I just weighed myself)
Bf%: 13-14
Cycle: Starting prop for 12 weeks and var for the last 6-8.

I would have put this in the diet forum, but it seems like there are more people in here and I know Ill get an answer. Anyway, I was wondering if 4000 calories are too many for me during a LBM in which I want to gain as close to "0" fat as possible.

At 4000, I would do the 50/30/20 Carbs, prot and fat split, which would put me at 500g crabs/day, 300g prot/day and 88.8g fat/day.

I can not stress enough that I do want this to be a very lean cycle. Any help would be really appreciated- tomorrow is the day I "cross over". lol Thanks fellas.

[JustaFreaK]

4000 is not too much if they come from food and not fat

[fanatic]

Would 3500-3800 be better I wonder?

[fanatic]

Here is my meal plan as of now -it is far from being done, but its getting there.

Meal 1:
Whey Protein Shake/4 Egg Whites/1.5 cups of 100% Whole Grain Oats (82.2g carbs, 54g complete protein, 9g fat) 758 calories

Meal 2:
Whey Protein Shake/6oz. Chicken Breast/2 Tbsp Flaxseed Oil (8g carbs, 70g protein, 28.6g fat) 683.4 calories

Meal 3:
Red Peppers/Tomato/Lettuce Salad, 1 Can Tuna/1.5 cups of 100% Whole Grain Oats (86g carbs, 40g protein, 10g fat) 625 calories

Meal 4:
1 cup peanuts/6oz. Chicken Breast w/ Red Peppers/Tomato/Lettuce Salad (5g carbs, 35g protein, 9g fat) 300 calories

Workout
Meal 5/PWO: Whey Protein Shake (8g carbs, 40g protein, 4g fat) 240 calories

Meal 6:
PPWO 1.5 cups of 100% Whole Grain Oats (81g carbs, 9g fat) 450 calories

Totals:
Calories: 3056 calories
Carbs: 270.2
Protein: 239
Fat: 129.6

I need to increase my carb and protein intake, while decreasing my fat. This will allow my calories to increase as well. I know meals 5 and 6 are f**ked up but but I wasnt sure on the PWO nutrition stuff. Also, I need to add casein but Im not sure where.