Trying to gain lean quality weight

[RayXXL]

New member looking to get bigger overall in general, I run 5 days a week for pt in the moring then head to the gym in the evening! I'm looking to get bigger naturally as possible! My TDEE is around 2700 calories. Just need help to get a good diet down let me know what you guy's think and if you think something need's adjusted let me know
Age:20
Height:5'6
Weight:155lbs or 70kg

PT

8:00am
Fishoil/multi vitamin
Egg white's 250ml
2 whole wheat tortillas
Fat free cheese
salsa
40g oatmeal
24g protein
1 Whole Wheat English muffin
Pb
Sugar free grape jelly

1030am
1 1/2 can of tuna
15ml canola oil

12:15pm
2/3 cup chicken
1/2 cup whole grain brown rice
2 pieces of whole wheat bread
turkey
1 banana
24g protein
1 cup fat free plain yogurt

3:15pm
1 1/2 can tuna
15ml canola oil
40g oatmeal

5:15pm
2/3 cup chicken
1/2 cup wole grain brown rice
1 raw carrot

Workout 6-7

After workout
48g protein
5 rice cakes
1 apple

9:15m
113g Low fat cottage cheese
1 cup fat free yogurt

Kcal Carb Pro Fat
3374 382g 324.5g 86.5g

[gbrice75]

Can you post macros for each meal? Would be helpful.

[CmyZFly]

wow that is a lot of food

[RayXXL]

Can you post macros for each meal? Would be helpful.

Calories Carbs Protein Fat
Egg white's 250ml 119 - 28g -
2 whole wheat tortillas 220 38g 6g 6g
Fat free cheese 45 2g 9g -
salsa 10 3g - -
40g oatmeal 150 27g 5g 3g
24g protein 110 2g 24g 1g
1 Whole Wheat English muffin 150 28g 6g 2g
Pb 80 3g 3.5g 8g
Sugar free grape jelly 10 5g - -

1030am
1 1/2 can of tuna 150 3g 30g 3g
15ml canola oil 120 - - 14g

12:15pm
2/3 cup chicken 110 - 22g 2g
1/2 cup whole grain brown rice 150 34g 3g 1.5g
2 pieces of whole wheat bread 120 20g 6g 2g
turkey 45 1g 8g .5g
1 banana 105 27g - -
24g protein 110 2g 24g 1g
1 cup fat free plain yogurt 100 15g 11g -

3:15pm
1 1/2 can tuna 150 3g 30g 3g
15ml canola oil 120 - - 14g
40g oatmeal 150 27g 5g 3g

5:15pm
2/3 cup chicken 110 - 22g 2g
1/2 cup wole grain brown rice 150 34g 3g 1.5g
1 raw carrot 30 7g 1g -

Workout 6-7

After workout
48g protein 220 4g 48g 2g
5 rice cakes 250 55g 5g -
1 apple 80 21g - -

9:15m
113g Low fat cottage cheese 90 4g 14g 2.5g
1 cup fat free yogurt 100 15g 11g -

[RayXXL]

wow that is a lot of food

Not really since it's spread throughout the day

[--->>405<<---]

What formula did u use to calculate tdee???

Wats ur bf%?

[RayXXL]

What formula did u use to calculate tdee???

Wats ur bf%?

I used the Harris-Benedict Formula

Around 15%

[--->>405<<---]

I used the Harris-Benedict Formula

Around 15%

i prefer the katch/mcardle cuz it bases ur tdee on lbm.. 155lbs at 15% with a 1.55 multiplier puts ur tdee at:2574cals... bmr:1661cals

3374 puts u 800cal over ur tdee.. too much IMO.. guess it depends on if gaining fat is something ur concerned about.. personally with a tdee of 2574 i wouldnt go over 3000cals.. my tdee is 3100 and i doubt id go over that myself.. i prefer to take it slower and not risk gaining fat u can always bump up ur cals.. losing fat sucks...

[RayXXL]

i prefer the katch/mcardle cuz it bases ur tdee on lbm.. 155lbs at 15% with a 1.55 multiplier puts ur tdee at:2574cals... bmr:1661cals

3374 puts u 800cal over ur tdee.. too much IMO.. guess it depends on if gaining fat is something ur concerned about.. personally with a tdee of 2574 i wouldnt go over 3000cals.. my tdee is 3100 and i doubt id go over that myself.. i prefer to take it slower and not risk gaining fat u can always bump up ur cals.. losing fat sucks...

Thanks for the help 405! I will redo my diet a little and put it closer to 3000cals

[RayXXL]

405 do you think I have enough carbs and protein?

[--->>405<<---]

3000cals

300g pro
300g carbs
67g fat

is where id start... 40/40/20 for bulking is wat i plan on doing.. then adjust from there depending on results.. keep a close eye on bf% as well as LBM..

[RayXXL]

Sound's good I will give it a try and see where it get's me.