diet help

[4linked]

Hi im currently trying to redo my diet and get it a little better under control.i currently cheat way to much to get the calories I need and am trying to make a simple diet to make cooking easier. I would appreciate any feedback even if its your diet you are planning sucks lol.i would just like some input like too much rice or not enough chicken etc. my tdee is 3000 cal a day and im trying to get to 3500. I work second shift so I get up at 10 AM

10AM protein shake 130cal 20gp 8gc


1:00 1 cup oats uncooked 300 cal 10gp 54gc
5 whole eggs 370 cal 30gp



I go to work at 2:30 pm I plan on cooking 21oz chicken 900cal 168gp and 5 cups white rice 205 gc and just splitting it up into four containers to eat at 5pm 7pm 9pm. I go to the gym when I get out at 11:15 for about an hour and when I get out have a protein shake post workout and my last container of chicken and rice.


2:00am 1 can tuna 220 cal 41gp
1 table spoon peanut butter 100 cal 4gp 3gc



then I go to sleep but that's still only 3170 cal 273 grams of protein and 270 grams of carbs. not sure what to add to get the rest maybe a little more fats?
Thanks for reading guys and any help is appreciated

[4linked]

I forgot to add I drink my protein shakes with whole milk

[4linked]

anyone?

[4linked]

juat want to know if I should change some carbs to a simple carb, or anything at all really or does this look ok?

[Back In Black]

What is you weight and bodyfat?

It's easy to add calories to that meal, particularly meals 1 and your 2am meal.

Your fat macros's are close to 100g?

[4linked]

im 5'7 170lbs about 17-18% I just have a super hard time eating for like the first hour when I get up. I didn't even add up the fat I didn't think it would be that high my mistake.

[4linked]

think I should ditch the whole milk and just try and add more calories to the morning?

[Back In Black]

Well, I reckon your tdee is approx 2100cals plus your activity/training. How many times a week do you lift/cardio and for how long.

What are your goals too?

[4linked]

I lift 5 days a week for about an hour. it usually varies 5-10 min. and only do cardio like every other Friday or so iv been slacking on that. I want to keep bulking for as long as I can without putting on too much fat. I would love to get to 200lbs someday

[Back In Black]

So your actual tdee is closer to 2500. I'd say 3000 is a good place to start and monitor accordingly. You will gain fat if you bulk, you have to decide what bodyfat % is acceptable for you to go up to. You might wanna consider dropping below 15% before you start a bulk?

Either way you don't need any more than 210g protein at this stage.