lean bulk diet pointers please all!

[binsser]

hello again all hope ur all well, ive recently changed my diet can u see if there are any bad points and point them out for me chrs again i am trying to add pure muscle mass with a ripped look thanks bit worryed i dont wont to go catabolic and start losing muscle!

stats=
5 11
29
192lbs
14 years training but casual only about 2 properly

i train at 8.30 every night due to work its the only time i can do it !

7.00 morning 120g 2 cup oats
7 boiled eggs without the yocks


10.00 205g sliced chicken breast
50g roasted peanuts (2 handfulls)


1.00 2 slices wholemeal bread with cucmber and tuna
250g of pure orange juice
25g roasted peanuts


4.00 205g sliced chicken breast
250g cranberry juice

7.00 150g of brown rice
2 cups of brocholli
240g of tuna fish (1and half tins)
1 tbls 0f extra virgin olive oil

8.30 workout 1 muscle group for an hour -starting light to heavy


9.30 50g or whey protien powder
1 small banana
50g oats
water

i mix all this up in a blender to make a nice shake

11.00 couple of table spoons of natural peanut butter!

this is roughly what i eat but i do chop and change the tuna to other protein sources!

just wondering if it is wrong as i have been getting stomach upset alot more than normaly and is it enough food or to much as ull see in the pic it is me but i just wont to shed that last bit of fat chr a again all!

[jamyjamjr]

i need macros bro.. pro/fat/cal/carb for each meal..

also, do some math for me

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[binsser]

right with the math u gave me bro i worked i need 2809 calories for my daily intake im trying to do near 300grams of protien 200g carbs and 50g fats ill get the macros and get back bud!

[chitownhoker]

if your going to have pb before bed make sure to eat some pro with it too, casein pro or cottage cheese are good slow burning protein choices for this time of night

[jamyjamjr]

london broil