Tell me about my diet!!

[Scottyb13]

I consume 3500 -3700 cals a day.. Eating tuna , peanut butter sandwiches with 100% wheat bread.. Hard boiled egg, brown rice, wheat granola bar, uncooked oats, 2 protein shakes, 5 oz chicken breast a day roughly about gallon and a half Of water. This is daily. This does not include lunch or dinner since those meals change every day... Foods to add or eat more of ????

[Tron3219]

I consume 3500 -3700 cals a day.. Eating tuna , peanut butter sandwiches with 100% wheat bread.. Hard boiled egg, brown rice, wheat granola bar, uncooked oats, 2 protein shakes, 5 oz chicken breast a day roughly about gallon and a half Of water. This is daily. This does not include lunch or dinner since those meals change every day... Foods to add or eat more of ????

Lets start with ur stats and goals.

[Scottyb13]

I am 6' 190 lbs 14 - 15 % bf 27 years old.. Wanting to gain mass

[Tron3219]

I am 6' 190 lbs 14 - 15 % bf 27 years old.. Wanting to gain mass

Where did u get 3500-3700 cals? Did u figure out ur tdee? Seems a tad high to me off the top of my head

[Scottyb13]

From what I have figured out, roughly my tdee is 3300

[Scottyb13]

I have a calorie app on phone and when I eat something , I add it into my daily calorie deal and at end of day it tells me how much I ate . ( cals, protein, carbs )

[Tron3219]

From what I have figured out, roughly my tdee is 3300

I'm 6', 205, 12% and 28 and mines 3000, I'm thinking yours is probably closer to 2800 off the top if my head. Unless you have some sort of crazy strenuous job. Go to iifym.com they have a good calculator. Use ur lbm, not weight. 190 x .85= 161.5

U wanna b sure of ur tdee cuz u don't wanna have too much if a surplus or you will just gain a lot of fat.

[Scottyb13]

I work in the oil field so constantly moving, but gonna check that site out thanks

[Tron3219]

I work in the oil field so constantly moving, but gonna check that site out thanks

So do I, what do u do?

[Scottyb13]

I think that site is off cause its telling me 4673 cals burned a day! Lol.. And I used my lbm... I actually just left my hydraulic fracturing company and I am starting flowback.. But ya 4600?? No way

[Tron3219]

I think that site is off cause its telling me 4673 cals burned a day! Lol.. And I used my lbm... I actually just left my hydraulic fracturing company and I am starting flowback.. But ya 4600?? No way

Yeah I don't think so, but thus weird cuz I figured mine out the hard way (pencil and paper using bmr etc.) and it was withing a few calories from mine.
I work for a frac company. Texas?

[Scottyb13]

Ya ill have to see if theres an app or something tl help with the tdee....I'm in Colorado. I worked for Calfrac well services.... Ran the chem unit

[Back In Black]

Your maintenance cals are about 2400. Of course, you need to factor in your job and your workouts.

The best way to work out your maintenance is to actually eat close to the calculated amount and adjust from there with daily weigh ins. That shouldn't really take more than a week.