My diet is hurtin

[Researcher]

First off thanks in advance to you guys for taking the time to answer questions. I've been reading the site for several months and there's a ton of great people here.

My Stats:
27 years old
180 lbs 5'9" tall
approx. 16-18%bf
training for 10 years, last 3 consistently
Never done any AAS

The last year or so I've been slowly bulking, going from 170lbs to 185 lbs. I've never tried to bulk in the past due to weight class issues in sports. I'd like to stay around 180-185 lbs but with lower bf% Here's the diet I've been following for a few weeks now. I know it needs work so whatever suggestions you have would be greatly appreciated.

Meal 1: 52g protein shake
1/2c oats

Total: 57g protein
31g carb
6.5g fat
400 calories

Coffee: 30 calories
8g carb

Meal 2: 6oz Chicken
1c spinach
2 tbsp lite dressing

Total: 36g protein
8g carb
5g fat
222 calories


Meal 3: 6oz Chicken
1/2c Brown Rice

Total: 40g protein
24g carb
3.1g fat
296 calories

Meal 4: Tuna pouch w/mayo

Total: 39g protein
3g carb
3.5g fat
200 calories

Snack: Greek yogurt & Almonds

Total: 20g protein
25g carb
16g fat
310 calories

Snack: Clif builder bar

Total: 20g protein
30g carb
8g fat
270 calories

Supplements: 6 ***** 3 fish oil
7.5g fat
150 calories

2 flax seed oil
2g fat
20 calories


Total
Protein: 211g
carb: 128g
fat: 52g
calories: 1,868

I usually eat the snacks after meals 2 and 3. I don't always eat these exact meals but substitute others with similar profiles.

Thanks.

[jamyjamjr]

bmr tdee??

[Researcher]

Anyone have any comments, suggestions, advice, etc?

[chubbsub]

carbs and cals are quite low for a bulk...

drop the snacks, make them into meals....you need a lean protein in each of them, preferably coming from real food and not a bar

[Klimax]

Is your goal bulking or cutting?
We need also your tdee.

[Researcher]

I don't know how accurate this is since it's off the internet, but my BMR is 1880.1 and my TDEE is 2914.

[Researcher]

Also, I'm looking to use this diet for cutting. Thanks.

[Researcher]

Well, everyone in the other forums constantly says get to the diet forum to get your diet in order, but I can't get anyone to respond. Guess I'll keep reading.

[Klimax]

Hey this is a forum. It can take time.
I would slightly rise the kals by adding some efas.
Also replace the bar with real healthy food.