I am 6'2" 212 ~15% body fat 21 years old. I train 6 times per week as of now.
i got BMR:
method 1 - 3766.986
method 2 - 2942.6 (based on 15% body fat and 600 cals for exercise)
I am working on a diet to gain lean mass and hope to lose at least some body fat.

Meal 1:
1 cup egg beaters
1/2 cup carrots
1 cup onions
3 oz turkey
1/4 cup grits
1 cup grapefruit juice

49g protein
77.5g carbs
2g fat
525 calories

Meal 2:
1 can tuna
1/2 tbsp mayo (I need to get some lite or fat free, i know)
2 slices pickle
1 slice health nut bread

27g protein
22g carbs
9g fat
255 calories

Meal 3 PWO:
1 serving endurox
1 gatorade
1 scoop protein

46g protein
93g carbs
3g fat
529 calories

Meal 4 PPWO:
5oz chicken breast
1/4 cup green onions
2 tbsp soy sauce
1/4 cup rice

27g protein
37g carbs
4g fat
300 calories

Meal 5:
8oz london broil
1oz onion
1/2 cup carrots
1/4 cup diced tomatoes
1/2 cup cauliflower
1 tsp evoo

49g protein
16.75g carbs
27g fat
530.5 calories

Meal 6:
8oz flounder
2 cups milk

56g protein
26g carbs
7g fat
238 calories

Meal 7:
1 lg. can chicken

60g protein
7.5g fat
350 calories
+almonds throughout the evening 6gprotein 6gcarbs 15gfat 170cals

Totals
320g protein
278.25g carbs
74.5g fat
2897.5calories