So I calculated my BMR = 2060
Then using very Active = BMR X 1.725 I got
Total calorie needs = 3552


This is my new proposed diet, please critic!!!


Meal 1:
8 Egg Whites
1 Scoop Of Whey Protein
1 cup oatmeal
1/2 cup fat free cottage cheese
70g protein / 54g carbs / 5g fat


Meal 2:
2 Cans of Tuna
1 Tbsp Fat free Mayonnaise
1/2 cup grean beans
1/2 cup Brown Rice
80g protein / 32g carbs / 10g Fat


Meal 3:
Chicken Breast
1.5 cup Brown Rice
55g protein / 64g carbs / 3g Fat


Meal 4:
Lean Ground turkey
1/2 cup grean beans
45g protein / 10g carbs / 16g fat


Meal 5: PWO Nutrition
2 Scoops Cytogainer
1 Scoops Whey Protein
2 Tbsp Natural Peanut Butter
60g protein / 47g carbs / 18g fat


Meal 6: PPWO
Chicken Breast
½ cup Brown Rice
50g protein / 22g carbs / 2g fat


Meal 7:
Can of tuna
1 Tbsp Fat free Mayonnaise
40g protein / 0g carbs / 5g fat


Meal 8: Before Bed
1.5 cups fat free cottage cheese
1 Scoops of Whey Protein
2 Tbsp Natural Peanut Butter
70g protein / 22g carbs / 16g Fat


APPROX TOTAL CARBS: 251 G – 1004 calories
APPROX TOTAL PROTEIN: 470 G – 1880 calories
APPROX TOTAL FAT: 75 G – 675 calories

Total cal: 3559



This will be my starting diet and as I put on more mass, I will increase servings accordingly....

Also I will substitute sometimes chicken breast with lean ground beef and same goes for the lean ground turkey. Plus I will switch the brown rice for sweet potatos once in a while. Doing this will help me from getting bored and cheating horribly (I will allow cheat meals once in a while)