Critique my revised diet plz

[GREENMACHINE]

My normal hours are either 6:30am-3:00pm or 3:00pm-11:30am. Last week my hours were diffrent because I changed jobs and it is company policy to start new staff on 8:30am-5:00pm.

Stats 5'8
Age 24
Weight 148lbs (67kg)

Harris benedict formula says 66 +(13.7 x 67(my weight)) +(5x172(my height in cm))-(6.8x24(my age))= 1681 x1.55(my normal activity level)=2605
According to this formula I need 2505 calories just to maintain my current weight. The calculator on bodybuilding.com seem a bit ott to me gave me a value of like 3500 maintainence. Ok so using the harris benedict formula my proposed diet should yield an extra 800 calories a week. I think the macro are in check. Can someone plz verify also more pro/fat ideas greatly apperciated. Thanks again bro's


Meal 1. 6:00am 6 egg whites 1 scoop whey protien 100gr oats
54gr pro 77gr carbs 7gr fat

Meal 2. 9:00am 8oz minced beef lean 100gr fried mushrooms and 100gr brocolli
48gr pro 9gr carbs 22gr fat

Meal 3. 12:00am 125gr brown rice 200gr prawns
54gr pro 87gr carbs 5gr fat

Meal 4. 3:15 2 chicken breast fillets (300gr meat only) and 1 tablespoon peanut butter
69gr pro 00gr carbs 14gr fat

4:00-5:00 Workout

Meal 5 5:15 Pwo 40gr whey protien 80gr dextrose
40gr pro 80gr carbs 0gr fat

Meal 6 6:15 1 Chicken breast fillet (150gr) and 125grs brown rice
46gr pro 76gr carbs 4 grams fat

Meal 7 9:00 3 scoops of whey protien + 15mls of flax.
60gr pro 0gr carbs 15grfat

Totals 371gr pro 329gr carbs 67gr fat Total calories= 3,403

Break down by calorific supply of faction above pro43.5:carbs 38.5:fat18
The above are % of calories supplied from my proposed diet.

[abstrack]

Follow my caps

My normal hours are either 6:30am-3:00pm or 3:00pm-11:30am. Last week my hours were diffrent because I changed jobs and it is company policy to start new staff on 8:30am-5:00pm.

Stats 5'8
Age 24
Weight 148lbs (67kg)

Harris benedict formula says 66 +(13.7 x 67(my weight)) +(5x172(my height in cm))-(6.8x24(my age))= 1681 x1.55(my normal activity level)=2605
According to this formula I need 2505 calories just to maintain my current weight. The calculator on bodybuilding.com seem a bit ott to me gave me a value of like 3500 maintainence. Ok so using the harris benedict formula my proposed diet should yield an extra 800 calories a week. I think the macro are in check. Can someone plz verify also more pro/fat ideas greatly apperciated. Thanks again bro's


Meal 1. 6:00am 6 egg whites 1 scoop whey protien 100gr oats
54gr pro 77gr carbs 7gr fat
LOOKS GOOD TO ME. tHERE MIGHT BE AN OVERKILL ON THE CARBS, BUT YOU WILL HAVE TO PLAY AROUND WITH IT.

Meal 2. 9:00am 8oz minced beef lean 100gr fried mushrooms and 100gr brocolli
48gr pro 9gr carbs 22gr fat
THE ONLY THING I DONT LIKE HERE IS THAT YOU ARE EATING FRIEND MUSHROOMS. THATS IS SOMETHING I WOULD HAVE ON A CHEAT DAY NOT ON A DAILY BASIS OR DURING THE WEEK WHEN I AM BEING STRICT TO MY DIET.

Meal 3. 12:00am 125gr brown rice 200gr prawns
54gr pro 87gr carbs 5gr fat
MIGHT BE AN OVERKILL ON THE CARBS, BUT YOU WILL HAVE TO PLAY WITH THE NUMBERS IF YOU ARE GAINING TO MUCH FAT.

Meal 4. 3:15 2 chicken breast fillets (300gr meat only) and 1 tablespoon peanut butter
69gr pro 00gr carbs 14gr fat

LOOKS LIKE A GOOD MEAL BUT THE THING I DONT LIKE IS THE CARB/PRO MEALS BEING IN THE SAME DAY AS THE CARB/FAT MEALS. YOU WILL PROBABLY BE ON THR SAFE SIDE, BUT IF YOU INSULIN LEVELS ARE STILL SPIKED FROM EARLIER AND YOU ARE INGESTING FATS TO CLOSE TO THSES CAR MEALS THEN YOU ARE RISKING THE CHANCE TO STORE FAT. RICE IS VERY SLOW DIGESTING SO YOU CAN PRETTY MUCH EXPECT YOU INSULIN LEVELS TO BE ELEVATED FOR SOME TIME. I WOULD BE TAKING SOME R-ALA WITH THESE CARBS MEALS TO HELP WITH SUBSIDING YOUR SLIN LEVELS

4:00-5:00 Workout

Meal 5 5:15 Pwo 40gr whey protien 80gr dextrose
40gr pro 80gr carbs 0gr fat

AWSOME!

Meal 6 6:15 1 Chicken breast fillet (150gr) and 125grs brown rice
46gr pro 76gr carbs 4 grams fat

LOOKS GOOD!

Meal 7 9:00 3 scoops of whey protien + 15mls of flax.
60gr pro 0gr carbs 15grfat

AGAIN, BE CAREFULL OF THE FATS. EVEN THOUGH THEY ARE THE GOOD FATS YOU STILL DONT WANT TO HAVE ELEVATED INSULIN LEVELS AT THIS TIME. IF YOU'RE USING THE FAT TO SLOW DOWN PROTEIN DIGESTION THEN JUST HAVE SOME CASSIENATE PROTEIN INSTEAD.

Totals 371gr pro 329gr carbs 67gr fat Total calories= 3,403

Break down by calorific supply of faction above pro43.5:carbs 38.5:fat18
The above are % of calories supplied from my proposed diet.

JUST MY .02

[GREENMACHINE]

Thanks Bro.

My normal hours are either 6:30am-3:00pm or 3:00pm-11:30am. Last week my hours were diffrent because I changed jobs and it is company policy to start new staff on 8:30am-5:00pm.

Stats 5'8
Age 24
Weight 148lbs (67kg)

Harris benedict formula says 66 +(13.7 x 67(my weight)) +(5x172(my height in cm))-(6.8x24(my age))= 1681 x1.55(my normal activity level)=2605
According to this formula I need 2505 calories just to maintain my current weight. The calculator on bodybuilding.com seem a bit ott to me gave me a value of like 3500 maintainence. Ok so using the harris benedict formula my proposed diet should yield an extra 800 calories a week. I think the macro are in check. Can someone plz verify also more pro/fat ideas greatly apperciated. Thanks again bro's


Meal 1. 6:00am 6 egg whites 1 scoop whey protien 100gr oats
54gr pro 77gr carbs 7gr fat

(If I dropped the oats to 75gr threw in some 2 extra egg whites and some candrel similure to splenda I think)

Meal 2. 9:00am 8oz minced beef lean 100gr fried mushrooms and 100gr brocolli
48gr pro 9gr carbs 22gr fat

(Mushrooms were cooked with the mince at the end so no fat added, does this meet your approval)

Meal 3. 12:00am 125gr brown rice 200gr prawns
54gr pro 87gr carbs 5gr fat

(could drop rice by 25gr maybe see how this goes)

Meal 4. 3:15 2 chicken breast fillets (300gr meat only) and 1 tablespoon peanut butter
69gr pro 00gr carbs 14gr fat

(the gap between meal 3+4 is the longest of any of my meals. Fats are only 14gr in meal 4 also I'm an ectromorph so gains are harder for me current cardio is only 10 mins b4 and 5 mins after each workout. Will try in a cardio day as well)(I have ala 500mg caps is 1 enough no r-ala)

4:00-5:00 Workout

Meal 5 5:15 Pwo 40gr whey protien 80gr dextrose
40gr pro 80gr carbs 0gr fat

(Thought that)

Meal 6 6:15 1 Chicken breast fillet (150gr) and 125grs brown rice
46gr pro 76gr carbs 4 grams fat

(phew)

Meal 7 9:00 3 scoops of whey protien + 15mls of flax.
60gr pro 0gr carbs 15grfat

(what I have this meal half an hour later, I personally can't stand casseine it really doesn't agree with me)
Totals 371gr pro 329gr carbs 67gr fat Total calories= 3,403

Break down by calorific supply of faction above pro43.5:carbs 38.5:fat18
The above are % of calories supplied from my proposed diet.

Note macro stated are as posted in original thread will have to update them next week.