First cycle meal plan (any advice)

[Coolguy25]

First cycle and I want to kno if I'm eating enough to get good gains and keep em. Anything helps.

30yrs old
5'9
160lbs
10% bf

Macros 30/40/30

Cal = 2790
Protein = 209
Carbs = 279
Fat = 93

Meal 1: shake , banana (pre workout)
Meal 2 : shake, banana, carb drink ( post )
Meal 3: 5oz chk breast / 1/2 cup rice
Meal 4: 4 eggs / 4 slices wheat toast
Meal 5: 5oz chk breast / 1 cup spinach
Meal 6: casein shake

[Bio-Active]

Take some time and list the protein, fats, and calories for each meal. That doesn't look like enough food to me. List the times that you eat as well and what time of day you train

[Coolguy25]

8am Meal 4: 4 eggs / 4 slices wheat toast 544 cal / 32 protein / 48 carb / 20 fat

11am Meal 3: 5oz chk breast / 1/2 cup rice 284 cal/ 42 protein/ 23 carb/ 6 fat

2pm Meal 5: 5oz chk breast / 1 cup spinach 215 cal / 45 protein / 5 carb / 5 fat

5pm Meal 1: shake , banana (pre workout) cal n fat bumped up due to taking fish oil. 583 cal / 43 protein / 51 carb / 23 fat

Start workout 6pm

8pm Meal 2 : shake, banana, carb drink ( post ) + fish oil 917 cal/ 43 pro/ 151 carb/ 16 fat

10 or 11 pm Meal 6: casein shake + fish oil 248 cal / 10 pro/ carb 1/ 21 fat Workout at 6pm

The chicken I tend to switch with steak.

[BluPhin]

What are you eating, sparrows eggs? 4 grade A large eggs is 24g protein + 4 slices 100% wheat toast is 20g protein for a total of 44g protein. I think you 32g?

[Coolguy25]

Haha got me laughing at work.

[Coolguy25]

Haha got me laughing at work

[BluPhin]

Stop working, take a break and have a sparrow egg shake

[Bio-Active]

8am Meal 4: 4 eggs / 4 slices wheat toast 544 cal / 32 protein / 48 carb / 20 fat ! Cup of oatmeal would be better here than toast

11am Meal 3: 5oz chk breast / 1/2 cup rice 284 cal/ 42 protein/ 23 carb/ 6 fat

2pm Meal 5: 5oz chk breast / 1 cup spinach 215 cal / 45 protein / 5 carb / 5 fat

5pm Meal 1: shake , banana (pre workout) cal n fat bumped up due to taking fish oil. 583 cal / 43 protein / 51 carb / 23 fat Can you do chicken here and another carb source like sweet potato?

Start workout 6pm

8pm Meal 2 : shake, banana, carb drink ( post ) + fish oil 917 cal/ 43 pro/ 151 carb/ 16 fat Again how about chicken or steak here and another carb source?

10 or 11 pm Meal 6: casein shake + fish oil 248 cal / 10 pro/ carb 1/ 21 fat Workout at 6pm

The chicken I tend to switch with steak.

I like oatmeal better than toast in my opinion. Also i am not a big fan of shakes you will get more nutritional value from real food and since you are bulking you need the calories. If you want the post work out shake then have it right after you work out and then have the real food as soon as you can. See above comments in bold.

[Coolguy25]

Right on. Will take ur advice for my meal plan. For my build do u think 2800 cal is enough for some good gains or should I bump it up a little?

[krugerr]

Right on. Will take ur advice for my meal plan. For my build do u think 2800 cal is enough for some good gains or should I bump it up a little?

Do you know what your TDEE is? Without that its a little hard to say, looking at your stats I would say that puts you a little over maintenance, but thats just a quick guess. Please calculate it and let us know!

[Coolguy25]

I work out minimum 3 times a week.

So my TDEE = 2640

[Back In Black]

Truth is, until you run a certain amount of calories for a week and measure your progress you won't know your TDEE. Try it and see, it's the only true way to progress with the correct gains.

[Coolguy25]

Makes sense thanks.