Diet help - PLEASE!

[exploitz]

Meal #1 (7:30am)
1 table spoon of olive oil
4 egg whites
1 full egg
half cup dry oats

Meal #2 (10:15am)
weight gainer shake
1 cup 2% milk

Meal #3 (12pm)
1 can tuna
1 table spoon mayo
1/4 onion
1 oz avacodo
2 peice whole wheat bread

Meal # (optional) i just dont no if thats to much food! (1:30pm)
5 oz moose meat
3 oz rice
1/2 cup veggies

Workout (3pm)

Meal #4 (PW) (4:30pm)
weight gainer shake (water)
1 table spoon flaz oil

Meal #5 (1 hour after shake) (5:30pm)
3 oz brown rice
5-6 oz chicken breast, (moose, pork)
1/2 cup veggies
1 oz avacodo

Meal #6 (7:30pm)
5 oz chicken breast
3 oz rice
1 cup veggies
1 table spoon olive oil
2 table spoon teriakiy sauce

Meal #7 (10:30pm)
12 hour protein shake
1 table spoon flax oil

So im looking for a clean bulk but i really need some help on what to eat.
im sorry i didnt get the macros im not really to sure on how to to do that and it seems like it would be alot of work. so jsut looking for some insight and help.

thanks.

[PC650]

Meal #1 (7:30am)
1 table spoon of olive oil
4 egg whites(use a couple more whites, maybe have 7whites and 1 yolk)
1 full egg
half cup dry oats

Meal #2 (10:15am)
weight gainer shake(throw in food instead)
1 cup 2% milk

Meal #3 (12pm)
1 can tuna
1 table spoon mayo
1/4 onion
1 oz avacodo
2 peice whole wheat bread

Meal # (optional) i just dont no if thats to much food! (1:30pm)
5 oz moose meat(good choice)
3 oz rice
1/2 cup veggies

Workout (3pm)

Meal #4 (PW) (4:30pm)
weight gainer shake (water)
1 table spoon flaz oil

Meal #5 (1 hour after shake) (5:30pm)
3 oz brown rice
5-6 oz chicken breast, (moose, pork)
1/2 cup veggies
1 oz avacodo

Meal #6 (7:30pm)
5 oz chicken breast
3 oz rice
1 cup veggies
1 table spoon olive oil
2 table spoon teriakiy sauce

Meal #7 (10:30pm)
12 hour protein shake(try some food instead maybe 8whites and 1 yolk again)
1 table spoon flax oil


keep shakes for pre and post workout, espacially if your trying too bulk.

[sizerp]

Meal #1 (7:30am)
1 table spoon of olive oil
4 egg whites
1 full egg
half cup dry oats

Meal #2 (10:15am)
weight gainer shake
1 cup 2% milk

Meal #3 (12pm)
1 can tuna
1 table spoon mayo
1/4 onion
1 oz avacodo
2 peice whole wheat bread

Meal # (optional) i just dont no if thats to much food! (1:30pm)
5 oz moose meat
3 oz rice
1/2 cup veggies

Workout (3pm)

Meal #4 (PW) (4:30pm)
weight gainer shake (water)
1 table spoon flaz oil

Meal #5 (1 hour after shake) (5:30pm)
3 oz brown rice
5-6 oz chicken breast, (moose, pork)
1/2 cup veggies
1 oz avacodo

Meal #6 (7:30pm)
5 oz chicken breast
3 oz rice
1 cup veggies
1 table spoon olive oil
2 table spoon teriakiy sauce

Meal #7 (10:30pm)
12 hour protein shake
1 table spoon flax oil

So im looking for a clean bulk but i really need some help on what to eat.
im sorry i didnt get the macros im not really to sure on how to to do that and it seems like it would be alot of work. so jsut looking for some insight and help.

thanks.

We need macros dude, this means nothing...

What are your stats at least?

Finding macros isn't hard, look on the nutritional labels. Count your servings and add them up for each food in each meal. Then you got totals to work with.

[exploitz]

thanks for the advice guys, ill get the macros up today.

Stats:
175lbs
age 21
5'11
lifting 3 years
looking for a nice clean bulk

[exploitz]

Fat/carbs/protein
Meal #1 (7:30am)
1 table spoon of olive oil - 7/0/0 (40cals)
4 egg whites - .3/1/18 (70cals)
1 full egg - 5/.4/6.5 (74cals)
1/2 cup onions - 1/8/.70 (35cals)
1/2 cup red pepper - 1/9/1.5 (63cals)
half cup dry oats - 3.8/30/8 (130cals)

fat - 18 carbs - 49 pro - 35g
total cals - 412 calories

Meal #2 (10:15am)
weight gainer shake - 15.5/78/35 (460cals)
1 cup 2% milk - 9.6/12/9 (130cals)

fat - 25 carbs - 90 pro - 44g
total cals - 590 calories

Meal #3 (12pm)
1 can tuna - 2.5/0/26 (125cals)
1 table spoon mayo - 4/2/.1 (40cals)
1/4 cup onions - .75/4/.35 (17cals)
1 oz avacodo - 5/0/0 (33cals)
2 peice whole wheat bread - 2.4/32/7 (170cals)

fat - 15 carbs - 38 pro - 33g
total cals - 385 calories

Meal # (optional) i just dont no if thats to much food! (1:30pm)
5 oz moose meat - 6/0/38 (200cals)
3 oz brown rice - 1/20/3 (95cals)
1/2 cup veggies - 0/2/.5 (23cals)

fat - 7 carbs - 22 pro - 39g
total cals - 318 calories

Workout (3pm)

Meal #4 (PW) (4:30pm)
weight gainer shake (water) - 15.5/78/35 (460cals)
1 table spoon flaz oil - 14/0/0 (120cals)

fat - 30 carbs - 78 pro - 35g
total cals - 580 calories


Meal #5 (1 hour after shake) (5:30pm)
3 oz brown rice - 1/20/3 (95cals)
5-6 oz chicken breast, (moose, pork) - 6/0/38 (200cals)
1/2 cup veggies - 0/2/.5 (23cals)
1 oz avacodo - 5/0/0 (33cals)

fat - 12 carbs - 22 pro - 42g
total cals - 351 calories

Meal #6 (7:30pm)
5 oz chicken breast - 6/0/38 (200cals)
3 oz brown rice - 1/20/3 (95cals)
1 cup veggies - 0/4/1 (45cals)
1 table spoon olive oil - 7/0/0 (40cals)
2 table spoon teriakiy sauce - 0/5/.2 (20cals)

fat - 14 carbs - 29 pro - 42g
total cals - 400 calories

Meal #7 (10:30pm)
12 hour protein shake - 1.5/6/21 (125cals)
1 table spoon flax oil - 14/0/0 (120cals)

fat - 16 carbs - 6 pro - 21g
total cals - 245 calories

Total - Fat (137g), Carbs (334g), Protein (291g)

total cals - 3281 calories

[Twist]

what is your bf%, bmr, tdee?

[exploitz]

bf 11% , bmr 1898 , tdee ?

[Twist]

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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

^^this is from jamy. ^^

three of your meals are protein shakes. this means you are only taking in four meals of real food per day. find your tdee then we can work things out. I bet we can take a protein shake meal out altogether and replace the other one or maybe both with small meals consisting of real food.

[exploitz]

ok so my bmr is 1898.

my tdee is 3274.

[Twist]

Okay well in that case I would remove the shakes and replace them with real food so that your cal count is about 3,700 and use the shakes only when necessary, or add them on top of real food. I tried the whole shake as a meal thing and if I did not eat real food then I lost weight. shakes are good for cutting and emergency purposes.

[exploitz]

ok thanks alot so just some more rice and chciken meal or 2?

[Twist]

I would replace meal two and meal 4 and meal 7 with real foods. meal 7 could be pro/fat
and meal 2 could be pro/carb/fat meal 4 is of your choosing. can you put approximate times for these meals?

[exploitz]

meal 2 is at 10:15am
meal 4 is at 4:30pm
mean 7 is at 10:30pm

[Twist]

meal times for all... that way we can check how far apart they are and how long you are awake and how much sleep you are getting etc.

[exploitz]

7:30am
10:15am
12pm
1:30pm
4:30pm
5:30pm
7:30pm
10:30pm
bed 11:15ish

[Twist]

ahh you already did that my bad.
ok well that looks good. I would just replace those shakes with solid foods. Someone with more food knowledge could input on your food choices but for sure I would not rely on shakes. make them meals just like the others you have. you want your calories to be 500 over maintenance, as the count you have will only help you maintain what you have.

[exploitz]

i will do that thanks alot twist, you gave me some good knowledge thanks agian.

[Twist]

no problem. I am just learning like you though.