My Diet, how does it look!

[hfbd]

If anyone has any suggestions on what I should do or what I should fix within this diet... I want to bulk up, but as a lean bulk.

I have a really high metabolism, its hard for me to gain weight
Im 28, 172lbs, 12.73% BF
I have a BMR of 1798.3 x 1.55 = 2787

10am Meal 1 - 6 egg whites (cal 96, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). TOTALS - Cal 503, carbs 53 pro 53, Fat 6.5

12pm Meal 2 - Oats 80g (cal295 carb51 pro12 fat5) 2 scoop whey (cal224, carb5, pro46, fat3),. Banana (cal105 carb27 pro1 fat). TOTALS - Cal 624, carbs 83, pro 59, fat 9

2pm Meal 3 - Tuna 1 tin (cal 145,carb0 pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), TOTALS - Cal 245, carbs 0, pro 31, fat 12

3pm Pre Workout - 1scoop whey (cal112, carb2.5, pro23, fat1.5) Powdered Oats 50g (cal180, carb31, pro5, fat4) TOTALS - Cal 387, carbs 55, pro 28, fat 4.5

3:30pm WORKOUT

5pm PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Dex 80g (cal300 carbs80) TOTALS – cal512, carbs85, pro46, fat3

7pm PPWO - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 80g (cal295 carb51 pro12 fat5) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal552 carbs53 pro66 fat7

9pm Meal 7 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g) 50g Brown Rice (cal185, carb40, pro3.9, fat1.4) TOTALS – cal518, pro57.9, fat11.4

11pm Meal 8 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) 50g Brown Rice (cal185, carb40, pro3.9, fat1.4) TOTALS – cal518, pro57.9, fat11.4

Before Bed – Lean Mince 200g (cal328 pro51 fat12), Cottage Cheese 300g (cal270, carb10.9, pro41.2, fat5.8) TOTALS – cal598, carb10.9, pro92.2, fat17.8

DAILY TOTAL Cal 4457 Carbs 340 Protein 491 fat 123

[jamyjamjr]

your eating way too much.. you should be eating no more then 400kcal over you tdee.. cut back to 3300 calories.. drop your protien intake to 325.. you dont need any more then that... im 6'4 275lbs at 14% and i dont eat over 400 grams.. lower your fat intake to 100g.. recalc ur macros

[hfbd]

How is this update of my Diet plan meals for the day. Anymore updates or advice on my diet would be great help.

10am Meal 1 - 3 egg whites (cal 48, pro9), Oats 40g (cal150 carb25 pro6 fat2), 1scoop whey (cal112, carb2.5, pro23, fat1.5). TOTALS - Cal 310, carbs 27 pro 38, Fat 3

12pm Meal 2 - Oats 40g (cal150 carb25 pro6 fat2) 1 scoop whey (cal112, carb2.5, pro23, fat1.5), Banana (cal105 carb27 pro1 fat). TOTALS - Cal 367, carbs 54, pro 30, fat 4.5

2pm Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), TOTALS - Cal 245, carbs 0, pro 31, fat 12

3pm Pre Workout - 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS - Cal 112, carbs 2.5, pro 23, fat 1.5

3:30pm WORKOUT

5pm PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Dex 80g (cal300 carbs80), Flaxseed Oil (cal130 fat14g), TOTALS – Cal 654, carbs 85, pro 46, fat 17

6pm PPWO - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), Oats 40g (cal150 carb25 pro6 fat2) TOTALS – cal 395 carbs 25 pro 37 fat 14

8pm meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g), 50g Brown Rice (cal185, carb40, pro3.9, fat1.4) TOTALS – cal 518, carbs 40, pro58, fat 12

10pm Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g), 50g Brown Rice (cal185, carb40, pro3.9, fat1.4) TOTALS – cal 518, carbs 40, pro58, fat 12

Before Bed – Lean Mince200g (cal328 pro51 fat12), Flaxseed Oil (cal130 fat14g), TOTALS cal 458 pro 51 fat 26

DAILY TOTAL Cal 3577 Carbs 273 Protein 372 fat 102

[jamyjamjr]

How is this update of my Diet plan meals for the day. Anymore updates or advice on my diet would be great help.

10am Meal 1 - 3 egg whites (cal 48, pro9), Oats 40g (cal150 carb25 pro6 fat2), 1scoop whey (cal112, carb2.5, pro23, fat1.5). TOTALS - Cal 310, carbs 27 pro 38, Fat 3
lose the whey replace with 10 egg whites
12pm Meal 2 - Oats 40g (cal150 carb25 pro6 fat2) 1 scoop whey (cal112, carb2.5, pro23, fat1.5), Banana (cal105 carb27 pro1 fat). TOTALS - Cal 367, carbs 54, pro 30, fat 4.5
whats with all the shakes.. eat real food... replace with pro/carb meal
2pm Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), TOTALS - Cal 245, carbs 0, pro 31, fat 12

3pm Pre Workout - 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS - Cal 112, carbs 2.5, pro 23, fat 1.5
add complex carb
3:30pm WORKOUT

5pm PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Dex 80g (cal300 carbs80), Flaxseed Oil (cal130 fat14g), TOTALS – Cal 654, carbs 85, pro 46, fat 17

6pm PPWO - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), Oats 40g (cal150 carb25 pro6 fat2) TOTALS – cal 395 carbs 25 pro 37 fat 14

8pm meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g), 50g Brown Rice (cal185, carb40, pro3.9, fat1.4) TOTALS – cal 518, carbs 40, pro58, fat 12

10pm Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g), 50g Brown Rice (cal185, carb40, pro3.9, fat1.4) TOTALS – cal 518, carbs 40, pro58, fat 12
switch meal 4 and 6
Before Bed – Lean Mince200g (cal328 pro51 fat12), Flaxseed Oil (cal130 fat14g), TOTALS cal 458 pro 51 fat 26

DAILY TOTAL Cal 3577 Carbs 273 Protein 372 fat 102

changes in bold..

[collar]

sometimes i find it hard to find where the food is cause all the numbers all over the place hehe..

But first look, wayyyy too much shakes.
replace with whole foods like jamy said, also i did not calculate your macros but jamy says your way over eating, im sure he knows what he is saying and talking about.
i would take his advice and readjust it.

[jpl315]

i have a fast metabolism too and am naturally skinny...personally do well on low carb diets even if im looking to gain...i never really feel a drop in energy...im 5'9 180 and get about 250g protein each day...then, depending on what im gonna do, adjust my fat, usually about 200-250g....carbs i keep <30...its hard to keep carbs that low but u g2 do what u g2 do....all-in-all i'll have about 2 lbs of meat/eggs, coconut oil, and some vegetable w/ 1-2 scoops pwo...with this body fat will be very low

[hfbd]

changes in bold..

I have a tough time eating in the morning so I cannot eat 10 egg whites. Thats why I got the shake in there.
Lemme know what you think of this revised.. Thank you again for helping me with ideas.. Been trying to get my diet down for my body.

Meal 1 - 3 egg whites (cal 48, pro9), Oats 40g (cal150 carb25 pro6 fat2), 1scoop whey (cal112, carb2.5, pro23, fat1.5). TOTALS - Cal 310, carbs 27 pro 38, Fat 3

Meal 2 - Oats 40g (cal150 carb25 pro6 fat2) , 87g chicken (cal144 pro27 fat2.5), 25g Brown Rice (cal92.5, carb20, pro1.9, fat 0.7), TOTALS - Cal 386, carbs 72, pro 35, fat 5.2

Meal 3 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), TOTALS - Cal 245, carbs 0, pro 31, fat 12

Pre Workout - 1scoop whey (cal112, carb2.5, pro23, fat1.5), Powdered Oats 50g (cal180, carbs31, pro5, fat4) TOTALS - Cal 292, carbs 33.5, pro 28, fat 5.5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Dex 80g (cal300 carbs80), Flaxseed Oil (cal130 fat14g), TOTALS – Cal 654, carbs 85, pro 46, fat 17

PPWO - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g), 25g Brown Rice (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 425.5, carbs 20, pro56, fat 11

Meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g), 25g Brown Rice (cal92.5, carb20, pro1.9, fat 0.7) TOTALS – cal 425.5, carbs 20, pro56, fat 11

Meal 6 - Tuna 1 tin (cal 145, pro31 fat1), 1 Tbsp Full fat Mayo (cal100, fat11), Oats 40g (cal150 carb25 pro6 fat2) TOTALS – cal 395 carbs 25 pro 37 fat 14

Before Bed – Lean Mince200g (cal328 pro51 fat12), Flaxseed Oil (cal130 fat14g), TOTALS cal 458 pro 51 fat 26

DAILY TOTAL Cal 3591 Carbs 282 Protein 378 fat 105

[jamyjamjr]

looks good bud.. let me know how it goes...

[collar]

it looks pretty good, but you can change the lean mince for a piece of steak i would say.
mayo or flax seed oil can be changed to a better source of efas, something like evo,almonds,fish oil

[hfbd]

looks good bud.. let me know how it goes...

Thanks for your help on my diet.

[hfbd]

it looks pretty good, but you can change the lean mince for a piece of steak i would say.
mayo or flax seed oil can be changed to a better source of efas, something like evo,almonds,fish oil

koo.. Yeah ill prob through in some almonds.. Love them