Reposting again after changes

[BESTGUYEVER]

BMR 1813.00
TDEE 2493

Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%

My goal is to be 180-185 with about 10% bf.

Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)
pr(33) f(8) carb(14) cal(357)

Meal 2
4.5oz chicken breast
1 cup green beans
1 tbspn. extra virgin olive oil
pr(37) f(7) carb(10) cal(360)

Meal 3
4.5 oz Chicken Breast
1/2 cup of oatmeal of brown rice (dry)
pr(38) f(4) carb(13) cal(275)

Meal 4
6oz Lean Ground Beef 95%
1 Large sweet potato
pr(57) f(32) carb(14) cal(590)

Post workout
Shake w/ 1/2 cup of oats
pr(45) f(4) carb(45) cal(440)

Dinner
4.5oz Chicken breast
1/2 hass avocado
1oz almonds
pr(56) f(20) carb(12) cal(520)

Bedtime
2 scoops of casein protein
pr(54) f(18) carb (13) cal(440)

Total pr(320) f(93) carb(121) cal(2982)

Made changes from last post let me know if this looks better thanks!

[Damienm05]

The diet looks good but I can't help any further right now because the macros are way off in many meals. You'll need accurate macros but the food choices/layout are now fantastic. I've highlighted definite issues.

BMR 1813.00
TDEE 2493

Stats:
Height 6'
Age 25
Weight 175 (currently 185 due to cycle)
BF 15%

My goal is to be 180-185 with about 10% bf.

Meal 1
6 egg whites 1 whole egg
1/2 cup of oatmeal (dry)
pr(33) f(8) carb(14) cal(357) 27g carbs in 1/2 cup of raw oats, not 14.

Meal 2
4.5oz chicken breast
1 cup green beans
1 tbspn. extra virgin olive oil
pr(37) f(7) carb(10) cal(360) Macros off. 1 tbspn of evoo is 18g fat. Protein for this meal is actually a tad higher.

Meal 3
4.5 oz Chicken Breast
1/2 cup of oatmeal of brown rice (dry)
pr(38) f(4) carb(13) cal(275) Protein is actually a bit higher and this would again be at least 22g carbs for the rice or 27g for the oats.

Meal 4
6oz Lean Ground Beef 95%
1 Large sweet potato
pr(57) f(32) carb(14) cal(590) Protein here wouldn't be more than 42g. 35-45g carbs, 10g fat (all estimates).

Post workout
Shake w/ 1/2 cup of oats
pr(45) f(4) carb(45) cal(440) Assuming this is a whey protein shake, there's no way this meal has 45g carbs. More like 30g.

Dinner
4.5oz Chicken breast
1/2 hass avocado
1oz almonds
pr(56) f(20) carb(12) cal(520) Pick either the almonds or the avocado. Only need one. Either should yield 15-20g of fat.

Bedtime
2 scoops of casein protein Casein is a very low fat protein powder, no way this has 18g of fat. Those macros do look accurate however if you included 2 tbspn. natty pb which I think you may have meant to.
pr(54) f(18) carb (13) cal(440)

Total pr(320) f(93) carb(121) cal(2982) Need accurate macros. I have a feeling your fat is more like 70g and carbs more like 200g. Protein closer to 280.

Made changes from last post let me know if this looks better thanks!

[Damienm05]

If your numbers are still running high based on your tdee, take out a feeding and spread your meals out slightly. You're almost there.

[BESTGUYEVER]

Thank you Damien I'll be reposting it AGAIN lol I'll get there....I figured some of the numbers were off because I was at work I looked some up on here and some online so I'll get them straight if I need to minus a meal like u said which one would be best?

Thanks again

[Damienm05]

Fitday.com is always spot on with macros. For things not available on there (your specific whey/casein brand - the manufacturers site or GNC site will have the info). Meal 2 or 3. But I think you may have underestimated your TDEE. I'm sorry I didn't catch it earlier. Which of the following would you consider yourself to be:

-If you are sedentary (little or no exercise): Calorie - Calculation = BMR x 1.2
-If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
-If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
-If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
-If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

Example: I play hockey 3 times per week for 90 minutes. High intensity. Do LIT cardio 3 times per week at 60 minutes on non-hockey days. Work as a bartender, always standing/running around making drinks and hauling around kegs and liquor carts pre/post shift. Walk around campus a lot. Train with weights for 90 minutes 5 days per week. I multiply by 1.75 (I'd probly be safe to do 1.9 but I am prone to gaining fat quite easily).

[BESTGUYEVER]

Thanks for the sites as far as my tdee I multiplied my BMR by the second choice 1.375 I train 5 times a week for 60 min followed by cardio for 30 min and I surf atleast 2 times a week (providing there is waves!) I was a hard gainer when I was in my teens bur seems weight goes on faster now! U think I have my tdee right?