3J, veterans, experts...Please help! *macros included*

[Trying-Hard]

Hi guys. I am hoping that I can get as much help and assistance as I did in the anabolic section. As I did with AAS, I have done a lot of research on diets and this is what I am eating now. Can I get some suggestions/comments/criticisms from the vets? Thank you!

Current stats:
5'8, 30 yrs old, 180 lbs, 12% BF, training for 10 years on and off (definitely more off). Natural.

Goal by 1/2013
188 lbs-190 lbs, 12%-13% BF

Current diet (Calories/protein/carbs/fats):
Meal 1
1 cup oatmeal (measured uncooked): 300, 10, 54, 6
6 egg whites and 1 whole egg: 160, 24, 0, 0
1 medium banana: 105, 1, 23, 0
TOTAL: 565, 35, 77, 6

Meal 2
1c nonfat greek yogurt (vanilla): 80, 15, 6, 0
1 scoop whey protein: 100, 20, 2, 0
1 oz. walnuts: 183, 4, 5, 18
1 cup berries: 90, 0, 18, 0
TOTAL: 453, 39, 31, 18

Meal 3
6 oz chicken breast: 220, 36, 0, 2
1 cup brown rice (measured cooked): 230, 5, 42, 4.5
1 cup white beans: 110, 7, 21, 0
1/2 cup greens (broccoli, asparagus, green beans): 7, 2, 4, 0
TOTAL: 557, 49, 64, 6.5

Meal 4
6 oz chicken breast: 220, 36, 0, 2
10 oz sweet potato: 220, 3, 40, 6
1/2 cup greens (broccoli, asparagus, green beans): 7, 2, 4, 0
1 cup white beans: 110, 7, 21, 0
1 oz. almonds (24 pcs): 160, 6, 6, 14
TOTAL: 627, 50, 65, 15

Meal 5, PWO:
1 scoop whey protein: 120, 22, 4, 1
1 white everything bagel: 280, 11, 54, 1
TOTAL: 400, 33, 58, 2

Meal 6
6 oz. red meat: 320, 50, 0, 10
1 cup corn: 100, 5, 28, 0
TOTAL: 520, 57, 30, 12

GRAND TOTAL:
Calories: 3,122
Protein: 266
Carbs: 332
Fats: 65

I cook everything in Olive oil, and take some supplements too (did not consider either when doing the macros additions). So taking those into consideration I am right around 3,300 calories.

Any help, suggestions, criticisms are much appreciated!

P.S. I REALLY, REALLY can't stand sweet potato - to the point where I want to vomit. Any suggestions for a substitution for it on meal 4?? Thank you!

[Trying-Hard]

Come on fellas, I took a lot of time to collect all the macros and lay this thing out neatly. Help me get BIG. lol..=)

[AXx]

3J's this guy in the same sentence as veterans and experts, sheeewww!!!!!! LOL. I'm havent even graduated from pre-k yet.

I think your carbs are a bit high. I would lower carbs and bump protein.

Your LBM is roughly 160, times that by 15 and you get 2400 for TDEE basically. Your eating close to 1k over maintainance. The rule of thumb is usually +-500 to start then adjust from there.

There is a great thread in the stickies on "how to bulk" the sample diet is for a 200lb male, you would have to adjust it some.

I hate to be given advice I think this may be a little better for GB or 405 maybe even SteM. Hope I didn't steer you wrong, but these guys will help you along.

[Back In Black]

I would limit your fats to 70g max including 'extra's'. Maybe bring your carbs down to 300g just sub your corn at bedtime for some fibrous green stuff.

Other than that, it's up to you how you portion your macro's through each meal. See what works best.

Sweet potato? I dropped it because I don't like it. Whatever you like in it's place, white potato, rice, oats, quinoa etc.

[Trying-Hard]

Ok, I basically kept the diet the same (ditching the sweet potato and adding rice instead) but cutting back on portions. Here is where I am now:

2,850 calories
250 protein
280 carbs
61 fats

Stem, how does this look? Should I up the protein?

I weighed myself this morning for a true weight (in boxers, after using the bathroom) and I am not 180. I am actually 177.0 lbs. Just an FYI

[Back In Black]

Protein is fine as us. Carbs are protein soaring so you should manipulate your carbs more than anything else.

Whether cutting or bulking my pro would stay the same. Some folk will up it and drop carbs but that just makes it harder on your liver/kidneys and wallet!

[Trying-Hard]

Stem, thanks for taking the time to help me.

Can you please tell me the number of carbs I need so I don't keep on guessing? =) That way when you tell me a number, I can simply go back to my diet that's inputted in my xcell sheet and plug and play with it until I hit the desired number of carbs. Thanks again.

[Back In Black]

Honestly, try it as you have it at 280g. If you are getting too fat, drop them and if you are not gaining then up them. There's no magic number really. All I will say is that you should limit your fat intake to 10-11g each meal that has carbs.

[Trying-Hard]

Thanks Stem. Appreciate the help!

[AXx]

LOL, see I told you.