New Diet Critique PLEASE!!!!

[eglassman88]

Stats
Age 21
Height-6 Ft
Weight-175
BF-14-15%

BMR-2148
TDEE-2953
40/30/30 SPLIT

305 Grams Protein/102 Grams Fat/228 Grams Carbs

Ok, so i know i previously posted a cut diet but i want to add some LEAN size and try to cut my bf at the same time. Im going to eat 200 cals over maintenance on w/o days and about 100 under on non w/o days and I will also implement CARDIO. Im not sure how much on the cardio and when to reach my goals what would you suggest? Here's my diet...Thanks in advance

PROTEIN/FATS/CARBS

Meal 1

8 Egg Whites - 32/0/0
1 Whole Egg - 6/5/0
1 Cup Oats - 12/5/54
Multi-Vitamin

Total Macros - 50P/10F/54C
Total Cals - 506

WORKOUT

((PWO))

1 Scoop Whey - 24/1/4
1/2 Cup Oats - 5/3/27

Total Macros - 29P/4F/31C
Total Cals - 276

Meal 2

7.8 Oz Chicken - 51/3/0
8 Oz Sweet Potato - 4/7/45
1 Cup Broccoli - 2.5/0/6

Total Macros - 57.5P/10F/51C
Total Cals - 524

Meal 3

7 Oz Canned Tuna In Water - 51/2/0
1 Cup Oats - 12/5/54
1 Cup Broccoli - 2.5/0/6

Total Macros - 65.5P/7F/60C
Total Cals - 565

Meal 4

7.8 Oz Chicken - 51/3/0
1 Tbsp EVOO - 0/13.5/0
1 Cup Broccoli - 2.5/0/6

Total Macros - 53.5P/16.5F/6C
Total Cals - 386.5

Meal 5

6 Oz London Broil - 60/6/0
1 Tbsp EVOO - 0/13.5/0

Total Macros - 60P/19.5F/0C
Total Cals - 415.5

Meal 6

1 Scoop 100% ON Casein Protein - 24/1/3 ----- 2 Scoop 100% ON Casein Protein - 48/2/6 (Workout Days)
2 Tbsp Natty PB - 7/16/8

Total Macros - 31P/17F/11C --- 55P/18F/14C (Workout Days)
Total Cals - 321 --- 438 (Workout Days)

Total Cals on non W/O Days -2664 - Total Of ALL Macros - 317.5P/74F/182C
Total Cals on W/O Days - 3057 - Total Of ALL Macros - 370.5P/79F/216C


So, there's my diet started 2 days ago let me know what you think i should change and when should i do my cardio to reach my goal of adding lean mass while cutting bf% or keeping it to a minimum. THANKS

[Damienm05]

Stats
Age 21
Height-6 Ft
Weight-175
BF-14-15%

BMR-2148
TDEE-2953
40/30/30 SPLIT

305 Grams Protein/102 Grams Fat/228 Grams Carbs

Ok, so i know i previously posted a cut diet but i want to add some LEAN size and try to cut my bf at the same time. Im going to eat 200 cals over maintenance on w/o days and about 100 under on non w/o days and I will also implement CARDIO. Im not sure how much on the cardio and when to reach my goals what would you suggest? Here's my diet...Thanks in advance

For cardio, the ideal situation for fat loss is 45-60 minutes of LIT every morning on an empty stomach.

PROTEIN/FATS/CARBS

Meal 1

8 Egg Whites - 32/0/0
1 Whole Egg - 6/5/0
1 Cup Oats - 12/5/54
Multi-Vitamin

Total Macros - 50P/10F/54C
Total Cals - 506

WORKOUT

((PWO))

1 Scoop Whey - 24/1/4
1/2 Cup Oats - 5/3/27

Total Macros - 29P/4F/31C
Total Cals - 276

Meal 2

7.8 Oz Chicken - 51/3/0
8 Oz Sweet Potato - 4/7/45
1 Cup Broccoli - 2.5/0/6

Total Macros - 57.5P/10F/51C
Total Cals - 524

Meal 3

7 Oz Canned Tuna In Water - 51/2/0
1 Cup Oats - 12/5/54
1 Cup Broccoli - 2.5/0/6

Total Macros - 65.5P/7F/60C
Total Cals - 565

Meal 4

7.8 Oz Chicken - 51/3/0
2 Tbsp Natty PB - 7/16/8 maybe go for 1 tbspn. of extra virgin olive oil instead.
1 Cup Broccoli - 2.5/0/6

Total Macros - 60.5P/19F/14C
Total Cals - 469

Meal 5

7.5 Oz Cottage Cheese (NONFAT) - 44/2/15 That's like 12g of sugar for one. Moreover, can you explain why you're eating cottage cheese here? Is this your bedtime meal and the casein shake your wake-up meal? Regardless, have 6 oz. of lean steak with 1 tbspn of evoo here ideally.
2 Tbsp Natty PB - 7/16/8 remove

Total Macros - 51P/18F/23C

Meal 6

1 Scoop 100% ON Casein Protein - 24/1/3
2 Tbsp EVOO - 0/27/0 remove. add 2 tbspn. natural PB that I took out of #5

Total Macros - 24P/28F/3C
Total Cals - 36-

Total Cals on non W/O Days - 2882 - Total Of ALL Macros - 308.5P/92F/205C
Total Cals on W/O Days - 3158 - Total Of ALL Macros - 337.5P/96F/236C


So, there's my diet started 2 days ago let me know what you think i should change and when should i do my cardio to reach my goal of adding lean mass while cutting bf% or keeping it to a minimum. THANKS AM, empty stomach

comments in bold. Nice draft.

[eglassman88]

Ok cool thanks so you think if i stick to that and do lit am cardio 4-5 days a week and eat just over maintenance on w/o days i can add some lbm while dropping fat?

[eglassman88]

Ok, I made the steak change.

[eglassman88]

I Fixed it but where should i up my cals a little bit to get over my tdee on w.o days so I can add some lbm while in turn cutting bf ? Maybe two scoops of casein?

[eglassman88]

Or would you suggest i up my carbs somewhere? Thanks