Suggestions on my diet plan...

[tyler68169]

I mainly chose to go with this to focus on lean muscle, and gain weight tell me what you think I should add or take out.. I have seen results with this, sometimes I cheat more than I should but I mainly have stuck with it well.. I recently got injured with tennis elbow so I lost what I had gained from not being able to lift for a month, hoping to gain it back quick! Thanks!!!

Breakfast-1 Cup Egg Whites, 2 slices of Whole Grain Wheat Bread

Snack-Protein Shake, 2 servings of 100% Gold Standard Whey

Lunch-Grilled Chicken, 2 1/4 cups of Brown Rice, (Sweet Potato sometimes)

Snack-Protein Shake, 2 servings of 100% Gold Standard Whey

Dinner-Grilled Chicken, 2 1/4 cups of Brown Rice, (Sweet Potato sometimes)

Snack-Protein Shake, 2 servings of 100% Gold Standard Whey

Weight-180 lbs
Height- 6'1"
Mesomorph

[Bertuzzi]

Hey,

We need to know your TDEE and the macros for each meal and total daily macros.

Also at first glance I think you need more real food and less shakes.... I only like to see one to two a day.... definitely not 3.

Please provide more info for better evaluation.

Thanks

[tyler68169]

Tdee?

[Bertuzzi]

Tdee?

Total daily energy expenditure

Take you lean body mass and times by 15 if you don't know your lean mass you need to figure out you body fat.

Example if you weigh 200lbs and your 15% body fat your lean mass is 170

170 x 15 = 2550

Your tdee is 2550 which means that's your caloric intake for maintenance. To lose or gain mass you would eat less or more calories

Got it?