diet on cycle

[Ryan121]

DIET
1/2 cup egg whites 60 12 2 0
1 whole egg 90 6 1 7
1/2 cup oats 225 10 40 5
TOTAL 375 28 43 12
Meal #2
4oz. Tuna 120 44 0 2
1/2 cup brown rice
Total 440 56 44 5
Meal #3
8oz. Chicken breast 240 41 0 8
1 cup broccoli 30 1 0 4
Total 435 46 39 12
Meal #4
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3 *add 1/8 cup nuts. approx 10 grams fat.*
Total 280 29 31 5
WORKOUT
Meal #5 PWO
2 scoop ON whey 130 48 4 2
whole wheat bagel 220 12 44
Total 250 60 48 5
Meal #6
8oz. Chicken breast 240 41 0 8
2 cups veggies and 1 TBS olive oil*
Total 560 49 70 11
Meal #7
1.5 scoops of Casein Protein with flaw seed 240 49 3

Total 240 49 13 11

Total calorie =2650 : protein= 287 Carbs= 300
Fat= 66

BMR 1890.85
TDEE = 2930
I am looking to lean mass.

[eatrainrest]

2650? i eat more to cut.. i think you need more.. what are you currently eating at?

[Ryan121]

yes I have been waiting for particular feedback I miss calucaluted the total is 2860 calories sorry about that. I am currently eating this now. Please help as you see fit

[eatrainrest]

ok well to get calories started...if you currently eat 2860 is this all days or just workout days? anyway.. you want to up about 300-500 calories per day to gain a lean 1lb per week about. well to start you macros are off. if your grams are right then it should be 2942 calories.... depending on how carb sensitive you are, i would up 50g carbs daily (200 calories) and the rest with some more EFA's/protein

[eatrainrest]

DIET
1/2 cup egg whites 60 12 2 0
1 whole egg 90 6 1 7
1/2 cup oats 225 10 40 5
very small breakfast your 25g carbs extra can be added to 1 cup oats...breakfast should be biggest meal of day
TOTAL 375 28 43 12
Meal #2
4oz. Tuna 120 44 0 2
1/2 cup brown rice
may want to add to 1 cup brown rice....my 1 cup brown rice is 45g carbs?
Total 440 56 44 5
Meal #3
8oz. Chicken breast 240 41 0 8
1 cup broccoli 30 1 0 4
Total 435 46 39 12
Meal #4
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3 *add 1/8 cup nuts. approx 10 grams fat.*
Total 280 29 31 5
ON whey has concentrate, id go isopure or pro complex PWO. if your a fan of whole foods then stick with the oats.
WORKOUT
Meal #5 PWO
2 scoop ON whey 130 48 4 2
whole wheat bagel 220 12 44
i would go with food protein here. lean turkey, fish, egg whites
Total 250 60 48 5
Meal #6
8oz. Chicken breast 240 41 0 8
2 cups veggies and 1 TBS olive oil*
good
Total 560 49 70 11
Meal #7
1.5 scoops of Casein Protein with flaw seed 240 49 3
flax seed's EPA/DHA conversion is inferior to fish oil.

Total 240 49 13 11

Total calorie =2650 : protein= 287 Carbs= 300
Fat= 66

BMR 1890.85
TDEE = 2930
I am looking to lean mass.

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