Trying to figure out my diet

[Schmicc]

My stats are
Age - 25
weight - 170
height - 5.7
BF - 12-15%
Years training - 3.5
Goal is to stay around same bf and gain muscle, so a lean bulk

I usually train 5-6 times a week. At the moment im mixing it up a bit and doing the 6 week training routine in Joe Manganiello book Evoultion. 3 weeks to go then i will be going into some lower rep training 6-8 reps

Trying to get my diet in check. So far its going to go like this. Please let me know what u think needs tweeking and adjusting.

5-6am
multi-v
joint formula
flaxseed oil 1000mg
1.5 cups oats
1cup egg whites
250mls milk 768 cals

9am
3 - 95g cans of tuna in springwater
5 - whole gain rice cakes 259 cals

12pm
7oz chicken breast
7oz brown rice
1 cup steamed broccoli 666 cals

pre-workout
1 scoop cell-tech 180 cals

post workout ( directly after)
50g fine crushed oatmeal
1.5 scoops whey (transcend shredder) 390 cals

post post workout (ruffly 60-90mins later)
7oz chicken breast
7oz sweet potato 364 cals

6-8pm dinner
Will be either salad and meat or veggies and meat.
No carbs for dinner 400ish cals

Pre bed
Night growth casein 150 cals

total cals 3177 protein 300g carbs 310g fats 41g

I feel like i need more protein in the morning?
Let me know your thoughts about the whole thing.
Thanks

[--->>405<<---]

Diet looks pretty good. IMO ur getting more than,enuff protein for the amount lean mass u have. 1.5g per pound lean mass is plenty IMO. For u thatd be:
170 x .85(%lean) = 144.5(lbs LBM)
144.5 x 1.5= 216.75g pro

How long u been on the diet? What kinda results u having thus far??

[Schmicc]

I did I dirty bulk a while ago just eating heaps not counting calories and got up to 185. Then I cut back I was eating like 1800 calls a day pretty much eating chicken broccoli and sweet potato day in and day out. Got down to 163. Then I just slowly upped my calls but not counting, I feel like I'm just as lean now and up to 170. I haven't started my new diet yet gonna start tomorrow.
Take all my measurements wait couple weeks and take it from there adjust where needed . I wana try compete next year in men's physique so gotta get my shit sorted...

[--->>405<<---]

u got any pics?

from the looks of ur diet u know what to eat. the ke is getting cals and macro split correct. does take some trial and error.

have u figured out ur maintenance cals yet thru experience??

[Schmicc]

Yeah I'll chuck some pics up shortly, nah I haven't got my maintenance yet.

[Bio-Active]

Your diet looks pretty good. I would add more greens in there especially if you are trying to keep the fat off. I see you have them with dinner and the cup of broccoli earlier in the day but I would get in big servings of greens 3 x Ed. Lots of greens and not just salad. Broccoli asparagus cauliflower cucumbers radishes all hard to digest vegetables. Once you commit to the diet for a while it gets easier as you start to level out life gets real easy. Once you can maintain weight on your meal plan it's just simple math. Gain weight eat more loose weight take food away. I hope this helps some

[Schmicc]

This is where I'm at. Got a long ways to go, hard gainer for sure but my goal is men physique comp.

[-KJ-]

This is where I'm at. Got a long ways to go, hard gainer for sure but my goal is men physique comp.

Looking good schmicc... Diet is good. You certainly know what food choices you should be eating.

What surplus will you be Running?

[Schmicc]

By surplus do u mean calls over maintenance, I'm thinking I'm around 500 over. I'm just gonna play it by measurements and sight. If I think I'm getting squishier I'll back off on the cals.

[-KJ-]

By surplus do u mean calls over maintenance, I'm thinking I'm around 500 over. I'm just gonna play it by measurements and sight. If I think I'm getting squishier I'll back off on the cals.

I'd would probably lower that for the start and then increase as needed but that's my opinion. You'll hit your goal either way mate. GL

[Schmicc]

Thanks for ya comments, where would u suggest lowering? Do u reckon drop some protein?

[-KJ-]

Thanks for ya comments, where would u suggest lowering? Do u reckon drop some protein?

As 405 said, protein is high.

I'd also start your cals a little lower. Rough maintenance is 170lbs x 15 = 2550 + 300 surplus = 2850.

I'd go with 240-250g protein (that's still high)
50-55g fat
350g carbs.
Gives you 2850 cals. And adjust and monitor from here.

[Schmicc]

Thanks for your input mate, I think I'll drop them a bit re work my macros and track progress for couple weeks and adjust from there.

[FrancoColumbo]

Chart everything,
Total it up and make adjustments according to your phase. You might be surprised to find out your actual Carb, Prot, Fat Ratio .

If you are active figure that in, if you do a lot of cardio figure that in.
Phases change. You cant build what you don't have.
Bulk-
Cut-
Etc.... I have seen some those with the highest body fat% get the hugest, but always remember to protect your heart.
Franco

[Schmicc]

Right so I've tweeted it so it's
Total cals 2882
Carbs 348
Fat 40
Pro 276

I'm finding it hard to fit in enough carbs with less protein.

[Schmicc]

I've been hitting my cals but still find my self feeling hungry? Any words of wisdom?

[tarmyg]

Move calories around. I am ALWAYS hungry at night so I eat less during the day and eat a LOT at night!

~T