Return From Holiday - Diet

[Jaydenn]

Hey all, been oversea's for 6 months & with birthdays and Christmas gone, I want to get back into my diet. Here's what i'm thinking ;

Weight 82kg, BF 13% Height 179cm Age 22

BMR = 1917.9
TDEE = 2972.745

6.30am - Meal 1 : 68 grams carbs, 26 grams protein & all Tablets.
oatmeal / egg whites scrambled & Vitamin D/ Fish Oils/ Magnesium / Thistle.

9.30am - Meal 2 : 50 grams carbs, 26 grams protein
white rice, 5 ounces chicken breast

12.30pm - Meal 3 : 50 grams carbs, 26 grams protein
2 large baked potatoes, 5 ounces chicken breast

3.30pm - Meal 4 : 49 grams carbs, 25 grams protein
white rice, 5 ounces tilapia

6.30pm - Meal 5 Post training meal) 57 grams carbs, 25 grams protein
Workout Shake / Intra workout shake

9.30 pm - Meal 6 : 25 grams protein, unlimited veggies
4 ounces extra lean round steak/May swap steak for Tuna 25g, 2 cups of broccoli

11pm - Meal 7 : (Bedtime shake) 100 grams casein/whey blend,
15 grams healthy fat (Natural Peanut Butter)


Not too sure on measurements of cups yet, will weigh on scales all meals and prep.

C : 274 [ Calories - 1096 ]
P : 153 [ Calories - 612 ]
F : (Need help with this, i want roughly 60-80G Fats) , [Calories - 630 ]

Total Calories ; 2338


This diet is to put on muscle, and maintain it overtime.