cycle just moved up a week early

[POPS]

Starting my spawn cycle monday instead of the 7th because work is not too busy next week so I decided to jump right in. Just need a few finishing touches here. Ill also post my supps and workout in the appropriate sections.
Im not 100% on how good my diet is but Im struggling with my meals between bfast and after pwo. I know that I need more food but where and when. Ill put what I was thinking about and if anyone has changes or suggestions, by all means:

Im 39, 5'7, 191, bf around 15-16%

Bmr - 1926
Tdee - 2985

macros for what I should have breaks down about - 300p, 300c, 66f

meal 1 - 6 egg whites, 1C oats/ 2 scoops whey

meal 2 - 1 C turkey chili, 2 slices ww bread

meal 3 - same as above because of convenience

training followed by pwo shake w/1C of oats

meal 4 - either 2 turkey burgers, lean steak, chicken, or fish with steamed veggies, yams, or a salad

meal 5 - before bed casein shake/1200mg fish oil

With this diet my numbers come out as :

2234 cals
234 pro
188 carbs
65 fats

Going shopping tomorrow so I need to act fast!

Throughout the day Ill pick on some almonds and have an abundance of water.

[jamyjamjr]

well pop if your tring to grow your gonna have to eat over your tdee.. get creative buddy..

i can tell u off the bat you can add some efas and carbs.. but i would push up my protien to 300g first..

300g seems to be the golden standard (and the average people can eat throughout the day without losing their mind)

[Klimax]

You could add two meals: a carb/pro/little fat and a pro/fat meal. Also a fat source with the casein shake wouldn't be bad.

[POPS]

Ill throw in another meal like 2 and 3 because of convenience and some fish oil alnog with my casein before bed. Ill get back with the updated numbers...

Also, Ill probably have a re-feed meal on Sundays either for bfast or dinner. Example - ww pancakes for bfast or ww pasta for dinner...not both, which Id rather prefer, lol.

[POPS]

made a few mods here and there :

cals - 2871
pro - 303
carbs - 270
fats - 66

[POPS]

made a few mods here and there :

cals - 2871
pro - 303
carbs - 270
fats - 66

bump....

If I add 1 banana into the mix I get :

cals - 2976
pro - 304
carbs - 297
fats - 66

perfect 40/40/20

[jamyjamjr]

add 300 calories.. add them as fats.. forget about pills.. eat real food.. here, ill make it simple.. add a whole avocado to your day.. that'll fix you right up

[POPS]

add 300 calories.. add them as fats.. forget about pills.. eat real food.. here, ill make it simple.. add a whole avocado to your day.. that'll fix you right up

it figures, I cannot eat avocado, lol. Thanks anyways, jamy...

[jamyjamjr]

just find another source.. get about another 20g of efas in and your set bud..