Want a diet plan to help me build LEAN mass and burn body fat %

[brazilian10]

weighing meat raw it is Could you guys critique my diet plan? I want to try to make each meal have around 40 grams of protein, just want to make sure if you guys can tell me if I'm hitting my macros right. Heres what 405 told me my diet should be close to: 1650cals 247g protein 82g carbs 36g fat..am I hitting my macros correctly?? Any suggestions on foods I should incorporate in this diet? Any foods I should take out?

DIET- protein/carbs/fat/calories

1)Breakfast: 5 egg whites + 1 whole egg 21/0/5/156 + whole grain oats 40g 5/27/3/150 + 1/2 scoop of whey (13g of protein) 13/4/1/70
[ 39/31/9/376 ]

Workout

2) Post workout meal: 1 1/2 scoops of whey protein 40/12/3/210 + 40g of oats 5/27/3/150 [ 45/39/6/360 ]

3) Lunch: 6 oz of chicken breast 40/0/3.8/165 + 3/4 cup of brown rice 4/38/2/170 [ 44/38/5.8/335 ]

4)Meal: Crackers + 6 oz of tuna in water 43/0/1/197

5) Meal: 6 oz of chicken breast 40/0/3.8/165 + Veggies 74g 1/3/0/20 [ 41/3/3.8/185 ]

6) Meal: 1 cup of low fat cottage cheese [ 22/14/5/180 ]

Grand Total: 235 grams of protein/ 125 grams of carbs/ 31g of fat/ 1633 calories

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

weighing meat raw it is Could you guys critique my diet plan? I want to try to make each meal have around 40 grams of protein, just want to make sure if you guys can tell me if I'm hitting my macros right. Heres what 405 told me my diet should be close to: 1650cals 247g protein 82g carbs 36g fat..am I hitting my macros correctly?? Any suggestions on foods I should incorporate in this diet? Any foods I should take out?

DIET- protein/carbs/fat/calories

1)Breakfast: 5 egg whites + 1 whole egg 21/0/5/156 + whole grain oats 40g 5/27/3/150 + 1/2 scoop of whey (13g of protein) 13/4/1/70
[ 39/31/9/376 ]

Workout

2) Post workout meal: 1 1/2 scoops of whey protein 40/12/3/210 + 40g of oats 5/27/3/150 [ 45/39/6/360 ]

3) Lunch: 6 oz of chicken breast 40/0/3.8/165 + 3/4 cup of brown rice 4/38/2/170 [ 44/38/5.8/335 ] drop the rice/replace with green veggie

4)Meal: Crackers + 6 oz of tuna in water 43/0/1/197 add green veggie, crackers have 0 carbs? id prob drop em

5) Meal: 6 oz of chicken breast 40/0/3.8/165 + Veggies 74g 1/3/0/20 [ 41/3/3.8/185 ]

6) Meal: 1 cup of low fat cottage cheese [ 22/14/5/180 ]

Grand Total: 235 grams of protein/ 125 grams of carbs/ 31g of fat/ 1633 calories

dropping the rice should put ur carbs closer to where u need them. u could add a couple egg whites to meal 1 to get ur protein closer to 247g. dont worry about the carbs from the green veggies u add.

also not that it matters but ur brn rice carb macro for 3/4 cup is 38g?? my rice i use has 132g carbs in 1 cup. u must be measuring this cooked. when u use rice u should weigh/measure it dry.. same with oats or anything u add water to. (pasta, etc..)