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  1. #1
    raith09 is offline New Member
    Join Date
    Mar 2012
    Posts
    3

    Lean Mass Diet Help & Critqiue! Not enough calories?

    Hey, can anyone help me out with my Lean Mass Diet below? I'm 150lbs, 5'8'' tall, 16% bodyfat, 29 years old, and lift 6 days a week for 1.5 hours. My TDEE is 2900 calories yet I've only got about 2000 calories in my diet? How do I increase my calories without messing up my macros? Here's the diet:

    Pro/Carb/Fat Calories
    MEAL 1
    Whey Protein Isolate 30/2/1 140
    Quaker Oats (40g Uncooked) 5/27/3 150
    Total: 35/29/4 290

    MEAL 2 (POST WORKOUT SHAKE)
    Whey Protein Isolate 30/2/1 140
    Maltodextrin (30g) 0/28.2/0 114.6
    Dextrose (30g) 0/30/0 120
    Total: 30/60/1 374.6

    MEAL 3
    1 Whole Egg 6/0/4 70
    6 Egg Whites 21.6/1.4/3.6 102
    Quaker Oats (40g Uncooked) 5/27/3 150
    Total: 32.6/28.4/13 322

    MEAL 4
    Chicken Breast (130g Cooked) 27.6/0/1.7 138
    Brown Rice (170g Cooked) 4.4/40/1.7 189.7
    Total 32/40/3.4 327.7

    MEAL 5
    Chicken Breast (130g Cooked) 27.6/0/1.7 138
    Brown Rice (170g Cooked) 4.4/40/1.7 189.7
    Total 32/40/3.4 327.7

    MEAL 6
    Chicken Breast (130g Cooked) 27.6/0/1.7 138
    Brown Rice (170g Cooked) 4.4/40/1.7 189.7
    Total 32/40/3.4 327.7

    MEAL 7
    Casein Protein Shake 24/4/1 120
    Total: 24/4/1 120

    Daily Total: 217.6/241.4/29.2 2089.2
    Last edited by raith09; 03-01-2013 at 03:28 PM. Reason: Fixed TDEE

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