diet plan , tryna make me some MO GAINS, need advice

[mogains]

19yr old, 5'10, 175ish lbs. training for 4 years, tryna put on lean muscle mass without to much fat, tryna go for that lean vasicular muscular look.

train monday - friday
monday- chest triceps, abs
tuesday- back, biceps
wedensday- legs, abs
thursday- shoulders,
friday- biceps and triceps, abs

Meal 1
2 whole eggs
3 egg whites
25g shake
half a cup oats

Meal 2
5oz chicken breast grilled
1 cups brown rice weighed cooked

Meal 3
5oz chicken breast grilled
10oz red kidney beans

Meal 4
5oz chicken breast grilled
1 cups brown rice
½ tablespoon olive oil for cooking

Meal 5 post workout
40g whey
1 whole white bagel

Meal 6
6oz steak

please give any advice on my diet

[Lunk1]

Mo.. can you please add the macro breakdowns to the food in your diet. this will be a huge help. thanks. And great job getting over here by the way. Good luck?

[Back In Black]

And add some veggies!

[Bigshotvictoria]

Based on the info you've given, I kind questimate your BMR at about 1915 cals/day. Based on your activity level your TDE would be around 3300 cals/day. Do the math and see where your macros are at and you'll have a basic idea how much more you need to eat. I'm far from an expert, they'll chime in soon enough, but this should give you a start. Good work getting out of the steroid forum and into here, this is where you'll learn to grow!!!

[mogains]

thanks guys, going to break my macro's and post them up soon.