advised to ad cal intake

[2iron]

Wanted to get in put on my diet. Goal it to go from 209to 220-25. Ive been told way off from being able to maintain growth. Makes sense not getting bigger.
4am 1 cup oats
workout430-545
By630 50g proteins 1/2 cup oats 30p egg whites
900 3\4 cup cooked brown rice 1/2 chicken breast
12 o'clock sandwich(ezekiel bread) carved turkey 40c bkack beans 1/4 cup slmonds
3pm protein bar apple or banana
6pm chicken breast 3/4 cook brown rice vege 1/2 cottage cheese(50% of time)

[tarmyg]

Please post more detailed stats and breakdown your macros for input.

Thanks
~T

---

Follow my personal story here on this blog: An honest journey
Trophy Husband - a countdown timer