DIET
1/2 cup egg whites 60 12 2 0
1 whole egg 90 6 1 7
1/2 cup oats 225 10 40 5
TOTAL 375 28 43 12
Meal #2
4oz. Tuna 120 44 0 2
1/2 cup brown rice
Total 440 56 44 5
Meal #3
8oz. Chicken breast 240 41 0 8
1 cup broccoli 30 1 0 4
Total 435 46 39 12
Meal #4
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3 *add 1/8 cup nuts. approx 10 grams fat.*
Total 280 29 31 5
WORKOUT
Meal #5 PWO
2 scoop ON whey 130 48 4 2
whole wheat bagel 220 12 44
Total 250 60 48 5
Meal #6
8oz. Chicken breast 240 41 0 8
2 cups veggies and 1 TBS olive oil*
Total 560 49 70 11
Meal #7
1.5 scoops of Casein Protein with flaw seed 240 49 3

Total 240 49 13 11

Total calorie =2650 : protein= 287 Carbs= 300
Fat= 66

BMR 1890.85
TDEE = 2930
I am looking to lean mass.