Help tweek my diet

[JustINploided]

So stats
6'1 195lb 22age
honestly dont know my body fat % military said i was 22 at 215 but he also said there tests are shit and im probably lower

i eat 4 to 5 meals a day mostly few sandwhiches mustard tops one strip of mayo and turkey or tuna and or just turkey tuna with mustard or bbq sauce and energy drinks and a few servings 3 to 4 oz of berries
I wanna get that lean look get those abs showing but i dont wanna stay lean i wanna get that mass and bulk up. my goal is 225 hard and lean not super vascular
pleas help cant use AAS as my age and growth is still happening. Thank you all

[musclestack]

Well, by the sounds of it, you're not eating a 'body builder's' diet. While cutting, I would personally stay away from bread; there are better carb sources out there. If that turkey is from the deli, I would ditch it as well; it's not a real quality protein compared to other sources, and it most likely is filled with sodium (this will cause water weight, which you don't want when trying to look lean). If I were you, I would take a few days to read through the stickies here, along with as many threads as you can to get an idea of what a typical clean diet should look like. After getting the basics down, try to come up with a solid diet appropriate for your current stats/goals, then come back here, post it up, and we'll critique it for you. Best of luck!

[JustINploided]

i guess i could read up first hahaa so much reading on the site.

[gbrice75]

^ ^ this. There is a wealth of information available right on this forum. You have alot of reading to do.

[JustINploided]

so i am learning so supposidly im supposed to intake 4255 calories now to spread it out withint 7 to 8 meals a day on a budget and most the time i eat at work so we have eggs for egg whites and chicken breasts but it is frozen would that matter ? and should i get egg white cartons or just crack them and seperate them myself

[gbrice75]

Highly doubt you need over 4000 calories/day mate. How did you come to this conclusion?

Doesn't matter that chicken breasts are frozen. As for the eggs, I buy the cartons because it's simply much easier (and I feel badly wasting all those yolks!!) but this is completely up to you. From a nutritional standpoint it makes no difference whatsoever.

[JustINploided]

this is for bulking and i went through the bulk sticky thread and did the math. Probably dont but it also said about 8 meals a day every 2 hours awake basically. Ok good cuz yeah i feel its a waste too. how much calories are in like a 4 oz chix breast? So i know ive been eating approx 2500 cals a day and havent been gaining at all for the past month.

[JustINploided]

what about this ? think this would be enough calories?

1st meal oatmeal with shake
2nd bowl of tuna approx 2 cans
3rd chix breast wheat 2 slices swiss cheese mustard/bbq
4th ( 2hours pre work out)shake chix sandwhich4 egg whites lowfat yogurt
5th (post workout)4 egg whites lowfat yogurt
6th get home shake oatmeal with flax seed approx 2 table spoons n fat free milk.

[gbrice75]

So i know ive been eating approx 2500 cals a day and havent been gaining at all for the past month.

I'd suggest you bump your calories up by 500 and stay there for at least 2 weeks and monitor your progress. If you're still not gaining, continue slowly adding calories until you see results. Jumping from 2500 to over 4000 just like that will likely result in fat gain.

As for macros, I use www.livestrong.com when i'm not sure. However, a good rule of thumb is 1oz meat (raw) contains roughly 6g protein.

[JustINploided]

i already bumped up haha i was barely eating anything before XD. mmm guess ill check that site out see approx how much calories im at on my plan. Do you think its decent?

[JustINploided]

man i just wish i could just sit down with one of you guys and just talk all this shit through get me rolling you know if any of you are willing add me on facebook justin owen baggett

[JustINploided]

So
Breakfast
6 egg whites
2 scoops whey protein (muscle tech brand)
1/2 cup oatmeal
M2
2 slices wheat bread
6oz deli turkey meat
1oz swiss cheese
M3
4oz tuna
2tbsp mayo (hellmans)
Workout

PWO
8oz grilled chicken breast
2tbsp BBQ sauce (Masterpiece)
Bed 1 to 2 hours before
2 scoops protein
2tbsp flaxseed oil

Approx 2300 cals 270g prot
i also drink like 1 to 3 rockstars ... daily i know its horrible but im addicted to it


SO WHAT DO YOU THINK ?

[JustINploided]

bump please help!