Hi Guys,

Been looking at my diet recently and trying to change it to get the right balance of macros etc.

STATS

27 years old
168 pounds
5'9
BMR - 1796
TDEE - 2470
Lean Weight - 145 pounds / 66kg

Basically i went for a 50 / 30 / 20 split with 50% protein, 30% carbs and 20% fats based on a 2200 calorie a day diet (a deficit on TDEE to try and drop some fat)

The split above equates to 1100 calories from protein, 660 calories from carbs and 440 calories from fats. However, i recorded everything im eating in terms of portion sizes and break down of the macros and i seriously cant think of what else to included as im coming way below my targets....

This is todays intake...

8am - 40g of rolled oats made with 280 ml water. 50g of blueberries and a teaspoon of canderel (splenda) to sweeten.

10am - Double proteing shake. 2 x 34g servings with 400ml of water giving 48g of protein.

12pm - full tin of tuna with 3 slices of wholemeal bread. 2 slices of tomatoe, 2 slices of cucumber, handful of shredded lettuce and handful of grated carrot to make sandwiches.

2pm - full tin of tuna with one slice of wholemeal bread.

4pm - one serving of protein shake made with 200ml of water

6pm - chicken breast with 50g serving of fusilli wholewheat pasta.

9.30pm - PWO - one serving of protein shake with 200ml of water.

before bed - 30g of blanched almonds.

This results in 1765 calories with 211g protein, 131g of carbs and 40g of fats. I cant for the life of me cram anymore food into me.....

Any ideas for that extra 500 calories without bloating myself would be muchly appreciated...

thanks