Lean Bulk need help

[goldtravel]

I'm 27 , 5'9", 175lbs, 13% BF. I think I have somewhat of a diet laid out, I'm basiclly looking to gain as much muscle mass naturally as possible, I want to do it with the least amount of fat gain. I did the Tdee calculation I would say I need around 2500-2600 cal a day to maintain. What would you guys change or add, what other kinds of proteins and carbs can I substitute the chicken rice and potatoe? Any help will be greatly appreciated. What about things like almonds and Natty PB should I be eating this stuff?

Meal: 1

8 Egg Whites or 2 scoops whey depending on time
1.25 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2:

Lean Ground Beef 150g
1 cup brown rice
30g protein / 60g carbs / 20g fat


Meal 3:

2 Cans of Tuna
3 slices ezekiel bread
1 tbsp Light Mayo
48g protein / 44g carbs / 14g Fat


Meal 4:

Chicken Breast 150 g
1 cup brown rice
40g protein / 40g carbs / 3g Fat

Workout

Meal 5: PWO

2 Scoops Whey Protein
40g of Dextrose
30g protein / 40g carbs / 0g fat


Meal 6:

Chicken Breast 150g
200g baked potatoe
35g protein / 60g carbs / 3g fat

Meal 7

1 cup cottage cheese
1 small cucumber
30g protein / 0g carbs / 5g fat

[gbrice75]

I'm 27 , 5'9", 175lbs, 13% BF. I think I have somewhat of a diet laid out, I'm basiclly looking to gain as much muscle mass naturally as possible, I want to do it with the least amount of fat gain. I did the Tdee calculation I would say I need around 2500-2600 cal a day to maintain. What would you guys change or add, what other kinds of proteins and carbs can I substitute the chicken rice and potatoe? Any help will be greatly appreciated. What about things like almonds and Natty PB should I be eating this stuff?

Meal: 1

8 Egg Whites or 2 scoops whey depending on time
1.25 cup oatmeal
50g protein / 54g carbs / 5g fat

Real oatmeal I assume, not the packet crap with all the sugar. Add 2 whole eggs and drop the whites to 6

Meal 2:

Lean Ground Beef 150g
1 cup brown rice
30g protein / 60g carbs / 20g fat


Meal 3:

2 Cans of Tuna
3 slices ezekiel bread
1 tbsp Light Mayo
48g protein / 44g carbs / 14g Fat

1tbsp of mayo for 2 cans of tuna is like nothing... you might as well drop it if you can


Meal 4:

Chicken Breast 150 g
1 cup brown rice
40g protein / 40g carbs / 3g Fat

You can sub the chicken with virtually any fish, bison, lean steak cuts, turkey (not deli meat), etc. Brown rice can be interchangeable with sweet potato, yam, quinoa, lentils/beans, oats, etc. Also, where are the green veggies? get them in as many meals as possible

Workout

Meal 5: PWO

2 Scoops Whey Protein
40g of Dextrose
30g protein / 40g carbs / 0g fat

Drop the dextrose if you're worried about fat gain, and use a complex carb like oats


Meal 6:

Chicken Breast 150g
200g baked potatoe
35g protein / 60g carbs / 3g fat

Make it a sweet potato, add 2 cups green veggies

Meal 7

1 cup cottage cheese
1 small cucumber
30g protein / 0g carbs / 5g fat

Pretty decent diet bro, just needs some variety. A few suggestions above in bold

[goldtravel]

Thanks for the reply, I forgot the veggies. I do eat them with most meals, brocolli, romaine, spinach. Didn't bother posting since they're kinda empty calories. Any advice on fats? I'm constantly reading about guys adding fish oils and flax seed, whats your opinion on that?

[goldtravel]

Oh and the oatmeal is the real stuff. Any more suggestions guys, any comments are appreciated.