advice needed

[sam_sneed]

im 20 years old > 5'6 > 185lbs > dont know exact bf about 18-20 i think

need help with my diet as alot of people here have their heads screwed on

anyway here it is :

Meal 1 > (Calories, Protein, Carbs, Fat)
100g Oats (350, 11, 60, 8)
200 ml skimmed milk (195, 6.8, 10, 2.5)
4 Egg whites (52, 13, 0, 0)
Whey protein (90, 20, 1, 1)
> (685, 51, 71, 11.5)
Meals 2,3 and 4
300g Chicken (450, 96, 0, 6.5)
75g Pasta (270, 9, 55, 1)
> (670, 105, 55, 7.5)
Pre Workout + Post workout
Whey + Banana

Meals 5,6
300g Chicken (450, 96, 0, 6.5)
100g Salad (52, 3.2, 8, 0.8)
> (500, 99, 8 , 7.3)
> Total (3100, 566, 252, 49)

Using the KM method BMR is 2098 x 1.75 = 3671
So Basically i need more calories any adivce on this?

[whiteronniewannabe]

what are you trying to acheive???? With high bodyfat I assume you want to cut? Chicken 5 times a day?!?! Get some tuna in there, cottage cheese, etc. Mix up your eating otherwise you`ll go made!!

[sam_sneed]

im trying to build muscle. my bf is high because i havent been doing any cardio so it will come down slightly now im doing 3 times a week.

Basically the KM says i need more calories im just after any advice on where i can add calories like an extra meal/ using flaxseed and pre/post workout nutrition. any general advice though is welcome. chicken 5 times a day dusnt bother me mate cant eat the dry stuff (Tuna)