help me wit my diet plz

[berrybonds]

Hey im 20, been bodybuilding for the past two years. Only began dieting about 8 months tho.

stats
5'10
175lbs
10-13% bf? ill post pictures eventually

Meal 1: 8 am
2 cups oats
2 scoop whey
1 cup juice ( usually orange but someitmes grape)
52/130/14

Meal 2: 11 am
8 egg whites
3 yolk
1 tblspoon olive oil
(35/0/30)
Meal 3: 1pm
2 cans tuna
2 tblspoon olive oil
(44/0/30)

Meal 4: 4 pm
10 oz chicken breast
1 1/2 cup broccoli
2 cup oats
65/108/12

workout

meal 5 : 30 mins after workout usaully around 730
2 scoop whey
1 cup oats
1 cup juice
52/70/6
meal 6: 10pm
10 oz chiken breast
1 1/2 cup broccoli
1 tblspoon olive oil
(65/0/14)
( i weigh my chicken cooked idk if thats right but im sure it makes a difference)

total 313/308/106 cals 3440

[gbrice75]

You've included everything but your goals. I assume bulk based on the numbers, but still.... i'd also need to see time of day for each meal.

[berrybonds]

k i put times, and yes im trying to bulk up

[gbrice75]

Hey im 20, been bodybuilding for the past two years. Only began dieting about 8 months tho.

stats
5'10
175lbs
10-13% bf? ill post pictures eventually

Please do!

Meal 1: 8 am
2 cups oats
2 scoop whey
1 cup juice ( usually orange but someitmes grape)
52/130/14

Really carb heavy, I don't see the need. Changes I'd make: reduce to 1 scoop of whey, and get the other 1/2 of your protein from a real food source. eggs/whites, lean Canadian bacon, etc. Reduce to 1 cup of oats. Drop the juice and eat the fruit instead. A banana, apple, grapefruit, etc. would all be good choices. You can also do berries instead of a fruit if you'd like. I personally prefer a combo blueberries and banana in my oats.

Meal 2: 11 am
8 egg whites
3 yolk
1 tblspoon olive oil
(35/0/30)

Why so much fat? What's the point? You're trying to gain weight; eat carbs! Now that we've reduced them in meal 1, you can afford to add them here without changing total daily macros much. Drop 1 of the yolks, and drop the EVOO. Add a cup of oats or 50g equivalent of another good complex carb source

[/QUOTE]Meal 3: 1pm
2 cans tuna
2 tblspoon olive oil
(44/0/30)[/QUOTE]

Drop the EVOO, add 50g complex carb

[/QUOTE]Meal 4: 4 pm
10 oz chicken breast
1 1/2 cup broccoli
2 cup oats
65/108/12[/QUOTE]

Chicken can come down to 8oz, drop 1 cup oats.

workout

Any cardio?

meal 5 : 30 mins after workout usaully around 730
2 scoop whey
1 cup oats
1 cup juice
52/70/6

Drop the juice and eat the fruit instead

meal 6: 10pm
10 oz chiken breast
1 1/2 cup broccoli
1 tblspoon olive oil
(65/0/14)

Nice meal, i'd leave this one alone although you should feel free to change the protein source here. White fish, turkey, etc. or go with a beef (would be my choice for this meal) or oily fish like salmon - in either case (beef or oily fish), you'd ditch the olive oil. Keep if for chicken or white fish though.

What time do you go to bed?

( i weigh my chicken cooked idk if thats right but im sure it makes a difference)

Yea mate, it makes a huge difference, especially when you get into larger portions like this. 10oz cooked is probably closer 14oz raw. Chances are you are seriously underestimating the amount of protein you're taking in, because the macros you have listed are for raw weight (i.e. 10oz chicken breast raw = about 65g protein, but would cook down to about 7oz or so)

Fix this asap! Otherwise, looking decent but drop all the sugar (juice).

total 313/308/106 cals 3440

Protein is closer to 400g so make the changes to bring it back down. Carbs are good where they're at and we haven't changed that much, just moved some stuff around. Fat needs to come down a bit IMO.

[berrybonds]

here some pics, neone can give me a good bf estimate?
And thank you for your advise gbrice i will make the changes you recommended.

[gbrice75]

Pics kinda suck, but i'd say 14-15% range.