Well about 10 days ago i figured my maintenance calories using 2 different formulas which were : 1-total body plan book formula & 2-harris benedict formula.I calculated both as my activity levels as sedentary even though i am fairly active just to be on safe side cause i rather underestimate a little than overestimate the calories.I weighed 196lbs in morning right after using bathroom but before breakfast on tues 5/12/09.

Total body plan estimate for someone at 195lbs sedentary was 2820
Harris benedict formula at that same weight and sedentary was 2324

I decided id meet those estimates in the middle with this diet :

8 daily meals
1- 1 cup oats,1.5 boiled eggs,3 boiled egg whites
2- 1 cup oats,1.5 boiled eggs,3 boiled egg whites
3- 1 cup oats,1.5 boiled eggs,3 boiled egg whites
4- 1cup rice,1.5boiled eggs,3 boiled egg whites
5- 1cup rice,1.5boiled eggs,3 boiled egg whites
6- 1cup rice,1.5 boiled eggs,3 boiled egg whites
7- 1cup cottage cheese
8- 1cup cottage cheese

3 cups oats 450cal - 9fat - 81carb - 15pro
3 cups white rice 615cal - 0fat - 135carb - 12pro
9 whole boiled eggs 693cal - 45fat - 9carb - 54pro
18 boiled egg whites 288cal - 0fat - 0carb - 72pro
2 cups cottage cheese 480cal - 20fat - 20carb - 52pro

Grand totals = 2526cal - 74fat - 245carbs - 205pro

percentages = 26.3%fat - 38.7%carb - 32.4%pro = 97.4%

The following tuesday after following this diet i jumped on the scale on tues 5/19/09 after using bathroom but before breakfast and it showed me at 192lbs.The scales i own arent top of the line so its reading might not be all too accurate but im not gonna look again until next tuesday.Anyways this week after the positive scale reading and to kill hunger at bedtime to combat waking up starving to eat latenight snacks i added 2 more cups of oats a day and new diet looks like this :

8 daily meals
1- 1 cup oats,1.5 boiled eggs,3 boiled egg whites
2- 1 cup oats,1.5 boiled eggs,3 boiled egg whites
3- 1 cup oats,1.5 boiled eggs,3 boiled egg whites
4- 1cup rice,1.5boiled eggs,3 boiled egg whites
5- 1cup rice,1.5boiled eggs,3 boiled egg whites
6- 1cup rice,1.5 boiled eggs,3 boiled egg whites
7- 1cup cottage cheese,1 cup oats
8- 1cup cottage cheese,1 cup oats

5 cups oats 750cal - 15fat - 135carb - 25pro
3 cups white rice 615cal - 0fat - 135carb - 12pro
9 whole boiled eggs 693cal - 45fat - 9carbs - 54pro
18 boiled egg whites 288cal - 0fat - 0carbs - 72pro
2 cups cottage cheese 480cal - 20fat - 20carbs - 52pro

Grand totals = 2826cal - 80fat - 299carbs - 215pro

percentages = 25.4%fat - 42.3%carb - 30.4%pro = 98.1%

After i have lost the weight i want i plan to use this diet for bulking & cutting future diets.The only difference of course in each will be quanities and calories.My question is are these foods and percentages good enough whether cutting or bulking as long as your calories are right for either?