Need help improving dieet

Hi guys..So I need some help with my dieet plan.
Stats: I weigh-194pounds, I'm 6ft tall and have been training 4years.I'm 22y/o.I want to clean my dieet up for a clean bulking phase. My tdee is 3300.Here is the dieet I worked out:

1.)Pre-workout:Half a scoop Dark rage 15g carbs

2.)Mass Gainer PWO
59g carbs 3g fat 28g protien

3.)3whole eggs+3egg whites and 1 cup oats
27g carbs 24g fat 36g protien

4.)Mass Gainer
59g carbs 3g fat 28g protien

5.) 1can tuna+1cup basmati rice and a salad
45g carbs 1g fat 43g protien

6.)500g fat free cottage cheese
22g carbs 66g protien

Overall
Carbs:227g
Fat:31g
Protien:201g
Calories:2005

I know my calories are way to low but I'm not sure where to add more food and what foods to add.Anyone is welcome to comment.Thanks in advance.

if u want a clean bulkin phase id cut out the mass gainer in meal 4 and eat something along the lines of salmon/steak/chicken w/ veggies

I can guarantee your tdee isn't that high! Unless you have a super energetic job?

What's your bf%?

And your goals?

Quote:

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Originally Posted by SteM

I can guarantee your tdee isn't that high! Unless you have a super energetic job?

What's your bf%?

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Well it might be due to the fact that I work out 6 times a week.My bf is 14% and I want to bulk up as much as possible without gaining a lot of fat.

Quote:

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Originally Posted by Deon5

Well it might be due to the fact that I work out 6 times a week.My bf is 14% and I want to bulk up as much as possible without gaining a lot of fat.

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Your tdee will be closer to 2500. Unless you are running a few miles each workout?!?! Most people overestimate the calories they burn when working out and tdee calculators are notorious for overestimating calories required.

So 2000cals listed is a good cutting amount. For lean bulking, I'd suggest you start at 2700cals with a macro split of 40/40/20. That's

Carbs - 270
Pro - 270
Fat - 60

As already said, stop the weight gain when you've finished it. It'll be full of sugar type fillers.

Eat more real food, oats, rice, potatoes, chicken, beef, fish, eggs, green veggies. Rework it an post it for further critique!

1.)Pre-workout:Half a scoop Dark rage+ 1 apple 34g carbs

2.)Mass Gainer+30g whey+ 2tbs peanut butter PWO
65g carbs 19g fat 62g protien

3.)3whole eggs+3egg whites and 1 cup oats
27g carbs 24g fat 36g protien

4.)1 cup chicken beast+1 cup basmati rice+ veggies
90g carbs 5g fat 51g protien

5.) 1can tuna+1cup basmati rice and a salad
45g carbs 1g fat 43g protien

6.)500g fat free cottage cheese+1 big yam
59g carbs 66g protien

Overall
Carbs:320g
Fat:49g
Protien:258g
Calories:2720

I hope this looks better.The only shake I have directly after my workout.

I'd take your PWO peanut butter and move it completely to your bedtime meal. I'd probably be putting some of your protein allowance pre workout too. If I train early I normally have 20g whey and 29g carbs from powdered oats both in a shake.

Other than that the proof is in the pudding! Lift heavy and keep to the plan!

Quote:

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Originally Posted by SteM

I'd take your PWO peanut butter and move it completely to your bedtime meal. I'd probably be putting some of your protein allowance pre workout too. If I train early I normally have 20g whey and 29g carbs from powdered oats both in a shake.

Other than that the proof is in the pudding! Lift heavy and keep to the plan!

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Great advice, I'll move the peanut butter and add a extra serving of whey before my workout.Thanks a lot for the help I appreciate it.