Please help and comment on diet, macros and everything posted

[paxito]

Hello,
Im 23 years old, 170pounds, 5,8, i must be around 13 or 15 % body fat (u can see just see my abs but i have a flat stomach). Im looking to keep growing but not putting on unnecessary fat, a "lean bulk". This is the diet that I've been following, I would greatly appreciate if you guys can comment on it, give some advice and tell me if I'm missing something or doing something wrong. Thank you!

My TDEE is 3150

Total per day:
Calories 3548
Carbs 275
Protein 407
Fat 91

Calories Carbs Protein Fat
2 x-large eggs 170 0 14 12
Steel cut Oats 300 77 7 2.5
1st Milk (FAT FREE) 90 12 8 0
Cereal (fiber) 120 26 3 1.5
Shake 140 5 25 2
Fish oil 9 0 0 1
MULTIVITAMIN

turkey 140 0 26 3
2nd 2slice cheese 100 0 5 6
1slice bread (wheat, brown) 110 20 5 1
Shake 140 5 25 2

Pre workout Banana 105 27 1 0
Post workout 2 x shake 280 10 50 4

2 piece chicken OR 270 0 56 6
3rd Ground beef 230 0 28 12
Rice 220 46 5 2
Fish oil 9 0 0 1


4rth 2 x shake 280 10 50 4
Almonds 164 6 6 14

1 x-large egg 85 0 7 6
5th Egg white 17 0 4 0
Turkey 140 0 26 3
Lentils/Vegetable soup 180 25 8 5
Fish Oil 9 0 0 1

6th Casein 240 6 48 2

TOTAL 3548 275 407 91


Thank you for your comments/advice!

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

Pax hows it going man? Based on ur weight and bf% (14) it looks like u used the 1.75 multiplier to get ur tdee.. How often do u workout? How much cardio u doin? From my experience here not many people qualify for the 1.75 multiplier... I would recommend 1.55 unless u really work hard physically all day and workout hard 6-7 days/week..??

Based on 1.55 ur tdee = 2794cals

For lean bulk id start at 3150cals

40/40/20 =

315g pro
315g carbs
70g fat

I think this will be a good starting point.. IMO u dont need 400g protein.. Uve only got 146lbs LBM .. At 2g/pound LBM = 292g protein...

Id suggest repost diet hitting these numbers.. FYI i have 170lbs LBM and im only gonna start my lean bulk at 3000cals.. Id rather have to add more food than lose fat .. Just my .02

[paxito]

Sounds good! so basically i could cut my mid morning and mid afternoon double shakes to just one scoop shakes, that would save me 240 calories, leaving it in 3200 calories daily, and my protein at 350, do u think that should do it? thanks for the comment man

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

Well i hadnt gotten to ur food choices yet.. Was just trying to establish cals and macros

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

Hello,
Im 23 years old, 170pounds, 5,8, i must be around 13 or 15 % body fat (u can see just see my abs but i have a flat stomach). Im looking to keep growing but not putting on unnecessary fat, a "lean bulk". This is the diet that I've been following, I would greatly appreciate if you guys can comment on it, give some advice and tell me if I'm missing something or doing something wrong. Thank you!

My TDEE is 3150

Total per day:
Calories 3548
Carbs 275
Protein 407
Fat 91

Calories Carbs Protein Fat
2 x-large eggs 170 0 14 12 how bout 1whole egg and 5whites
Steel cut Oats 300 77 7 2.5
1st Milk (FAT FREE) 90 12 8 0
Cereal (fiber) 120 26 3 1.5 not sure bout this.. Id stick with oats
Shake 140 5 25 2. Id drop this and make up for it with eggwhites and lean meat
Fish oil 9 0 0 1
MULTIVITAMIN

turkey 140 0 26 3 if cold cut and not actual turkey replace it
2nd 2slice cheese 100 0 5 6 drop this
1slice bread (wheat, brown) 110 20 5 1 id have sweet pot or oats or brn rice instead
Shake 140 5 25 2

Pre workout Banana 105 27 1 0. In addition to banana (which is a luxury IMO) id like to see oats or sweet pot or brn rice and protein pre w/o)
Post workout 2 x shake 280 10 50 4. Add carb PWO

2 piece chicken OR 270 0 56 6
3rd Ground beef 230 0 28 12
Rice 220 46 5 2
Fish oil 9 0 0 1


4rth 2 x shake 280 10 50 4 meat and green veggie would go well here
Almonds 164 6 6 14 id move to meal 6

1 x-large egg 85 0 7 6
5th Egg white 17 0 4 0
Turkey 140 0 26 3. Real turkey???? Not sandwich meat rite??
Lentils/Vegetable soup 180 25 8 5 if canned soup id drop it and have green veggies
Fish Oil 9 0 0 1

6th Casein 240 6 48 2. Almonds would go well here

TOTAL 3548 275 407 91


Thank you for your comments/advice!

U need more green veggies..

Id make the changes and adjust portions to hit the macros i gave u... And then repost revised diet...