Help with diet please

[step_by_step]

I was hoping a few of the experienced guys could help me get my diet planned out properly...

Im 21
5f 11.7inch (181cm)
220 pounds (100kg)
17% body fat (time off due to injury)
training approx 18 months

BMR 2193
i train 6 days a week so 2193 x 1.725=
TDEE 3782??

My goal is to start a clean bulk but to also drop my bodyfat to around 10% at the same time so i can start my first ever cycle within a couple months

I havnt included all macros as im not to shore how much protein/fat/carbs the foods have... . .my diet is something like this at the moment . . .

6.25am large banana, water

cardio approx 60 min

7.30am 1 scoop protein blend, 6 egg whites 1 yolk, 1 cup oats, 1tbsp flax seed oil, 150 ml low fat milk (all this makes a shake) (multi vitamin, trib650)

10.00am 200g shaved turkey breast, 1 carrot, 1 celery stick, handful almonds

12.30pm 1 tin tuna in sunflower oil (185g) 38g protein 5g fat, sweet potato (roughly equivalent to a medium potato) small green salad

2.30pm 1 chicken breast, 1tbsp full flavour mayonaise 20g fat 1g sat, 1 cup broccoli, 1/2 cup green beans

5.00pm 1/4 chicken (breast, skin off), sweet potato (medium potato)

5.40-6.10pm pre workout creatine

6.30pm train 60-90 min

8.00pm (approx) post workout creatine, 2 scoops protein isoloate, 2 scoops glucose powder w/water (shake)

8.30 - 9.00pm 1 large or 2 small beef steak (lean cut), large green salad (1 tomato, little bit red onion, spinach leaves, salad.) 2 glucosamine tabs, trib 650, fish oils

i drink alot of water throughout the day (possibly too much as its hard to down tuna and chicken by itself lol)

weight training 6 days per week (mon - sat)

i will be doing some sort of cardio in the mornings everyday

mon, wed, fri, sun walk dog for 1 hour

tue, thur, sat - 15min ride to gym, 30 min treadmill/crosstrainer, 15 min ride home

all help and suggestions will be much appreciated..

[Klimax]

Without macros it's difficult to help you. Imo you should forget the word "bulk" at the moment if wanna reach 10%bf. The banana before morning cardio is a kick in your ass.

[step_by_step]

Without macros it's difficult to help you. Imo you should forget the word "bulk" at the moment if wanna reach 10%bf. The banana before morning cardio is a kick in your ass.

so not to have the banana?? have it with the shake instead?

il count the macros and put them up but im not shore how accurate theyre gonna be..do u know a website or something that tells you how much of what is in whatever? e.g. almonds, meats dont have a table displaying nutritional contents

[Klimax]

The banana would be better after the cardio. For the macros look fitday.com

[step_by_step]

Without macros it's difficult to help you. Imo you should forget the word "bulk" at the moment if wanna reach 10%bf. The banana before morning cardio is a kick in your ass.

Same diet with macros included (as close as i could get them)

7.30am 1 scoop protein blend, 6 egg whites 1 yolk, 1 cup oats, 1tbsp flax seed oil, 150 ml low fat milk (all this makes a shake), 1 banana (multi vitamin, trib650)
P67g C105g F29g

10.00am 200g shaved turkey breast, 1 carrot, 1 celery stick, handful almonds
P40g C21g F15g

12.30pm 1 tin tuna in sunflower oil, sweet potato, small green salad
P40g C35g F6g

2.30pm 1 chicken breast, 1tbsp full flavour mayonaise, 1 cup broccoli, 1/2 cup green beans
P50g C20g F21g

5.00pm 1/4 chicken (breast, skin off), sweet potato
P49g C34g F6g

PWO P48g C48g

8.30 - 9.00pm 1 large or 2 small beef steak, large green salad (1 tomato, little bit red onion, spinach leaves, salad.) 2 glucosamine tabs, trib 650, fish oils
P57g C10g F15g

Total Macros Protein 351g Carbs 273g F91g

[stevey_6t9]

well you say you wona clean bulk so if im correct you should eat approx 300-500 extra calories per day then your body expends. How much your body expends depends on you. I wouldnt fully trust the whole BMR stuff, its terribly unreliable and doesnt account for muscle mass, body type, exercise regime ect. If your going to cycle soon you shud drop your bf% and cut out 500 calories, cardio should be before breakfast and eat clean.

[Klimax]

Same diet with macros included (as close as i could get them)

7.30am 1 scoop protein blend, 6 egg whites 1 yolk, 1 cup oats, 1tbsp flax seed oil, 150 ml low fat milk (all this makes a shake), 1 banana (multi vitamin, trib650)
P67g C105g F29g

10.00am 200g shaved turkey breast, 1 carrot, 1 celery stick, handful almonds
P40g C21g F15g

12.30pm 1 tin tuna in sunflower oil, sweet potato, small green salad
P40g C35g F6g

2.30pm 1 chicken breast, 1tbsp full flavour mayonaise, 1 cup broccoli, 1/2 cup green beans
P50g C20g F21g

5.00pm 1/4 chicken (breast, skin off), sweet potato
P49g C34g F6g

PWO P48g C48g

8.30 - 9.00pm 1 large or 2 small beef steak, large green salad (1 tomato, little bit red onion, spinach leaves, salad.) 2 glucosamine tabs, trib 650, fish oils
P57g C10g F15g

Total Macros Protein 351g Carbs 273g F91g

assuming your tdee is right you'll cut with this diet. I suggest you doing so.
Drop that banana or move it to the next meal. Take sweet potatoe or brown rice instead of carrot.

[step_by_step]

thanks for the advice...much appreciated. How big a serving of sweet potato would u replace the carrot with?