Recently upped the healthy fats and my body seemed to respond with more fat gains than I liked so going higher carb. Using p90x mass gain to try and bulk up with some modifications so I'm working out 7 days a week(2 cardio and one day yoga).
Estimated BMR is 1553. TDEE based on 5-6 days of workouts is 2407.15.

Current stats 6 foot 131 lbs 7-9% body fat(high and low estimates on calipers and scales). I had a bit of a bout with undereating/overtraining and that is the reason for my low weight. The guide for the program says 2156 are my caloric needs so I'm splitting the difference and going for 2500 cals a day at macros of 50/30/20(carb/proteiin/fat) to see how that goes. Comes to 313c, 181p, 56f. Here goes. This is a lift day and I keep yoga and cardio at 2300ish.

Breakfast Calories Carbs Fat Protein Sugar Sodium (4:30 a.m.)
Shop Rite - Fat Free Skim Milk, 0.5 cup 40 6 0 4 6 65
Dymatize Nutrition - Iso-100 Whey Protein Isolate, 19 gm 72 0 0 17 0 34
Gnc - Super Flax Meal, 1 Tbsp 40 3 3 2 0 7
Generic - Grain Oatmeal Dry .5 Cup, 0.75 cup dry 225 41 5 8 2 0
Banana - Small 6"-6 7/8" Long- Netcarbs, 0.75 Small 68 15 0 1 9 1
445 65 8 32 17 107

Lunch (10:30ish a.m.)
my salad, 1 serving 380 50 9 27 8 43 (3 cups romaine, .25 cucumber and .25 green pepper, 2/3 cup oats, 2 tablespoon balscamic vinegar and tsp olive oil)
Apples - Raw, with skin, 160 g 83 22 0 0 17 2
463 72 9 27 25 45

Dinner (6 p.mish)
salad no oats or oil, 1 serving 47 8 0 4 5 18
Oil - Olive, 1 tsp 40 0 5 0 0 0
Fish - Grouper, raw, 3.99 oz 104 0 1 22 0 60
Whole Foods - Pecan Pieces - Raw, 0.1875 cup 150 3 15 2 1 0
Shop Rite - Steam In Bag Cauliflower, 170 g (4 pieces) 40 6 0 4 2 50
381 17 21 32 8 128

Morning Snack1 (7:30 a.m.ish)
Winter Mix Vegetables - Broccoli and Cauliflower, 1 cup 40 6 0 2 3 32
Trader Joe's - Butcher Shop Bonless Pork Tenderloin, 3 oz 111 0 4 18 0 43
Almonds - Whole Natural (Raw), 0.5 oz (about 24 nuts) 80 3 7 3 1 0
Whole Grain Brown Rice*, 1/2 cup(cup cooked) 150 33 1 4 0 0
381 42 12 27 4 75

PPWO Meal or Snack 2 (2:30 p.mish)
Birds Eye - Steamfresh Fresh Frozen Vegetables - Broccoli & Cauliflower, 1 container (3.5 cup (95g) ea.) 105 14 0 4 7 88
Lancaster - Chicken, 4 ounces 110 0 1 26 0 40
Yam - Raw, 165 g 195 46 0 3 1 15
410 60 1 33 8 143

PWO Shake (1 p.mish)
Shop Rite - Fat Free Skim Milk, 0.5 cup 40 6 0 4 6 65
Dymatize Nutrition - Iso-100 Whey Protein Isolate, 19 gm 72 0 0 17 0 34
Quaker - Oats Quick 1 Minute, 3/4 cup 225 41 5 8 2 0
Banana - Small 6"-6 7/8" Long- Netcarbs, 0.75 Small 68 15 0 1 9 1
405 62 5 30 17 100

2,485 318 56 181 79 598
Calories Carbs Fat Protein Sugar Sodium