Lean Mass Diet Help & Critqiue! Not enough calories?

[raith09]

Hey, can anyone help me out with my Lean Mass Diet below? I'm 150lbs, 5'8'' tall, 16% bodyfat, 29 years old, and lift 6 days a week for 1.5 hours. My TDEE is 2900 calories yet I've only got about 2000 calories in my diet? How do I increase my calories without messing up my macros? Here's the diet:

Pro/Carb/Fat Calories
MEAL 1
Whey Protein Isolate 30/2/1 140
Quaker Oats (40g Uncooked) 5/27/3 150
Total: 35/29/4 290

MEAL 2 (POST WORKOUT SHAKE)
Whey Protein Isolate 30/2/1 140
Maltodextrin (30g) 0/28.2/0 114.6
Dextrose (30g) 0/30/0 120
Total: 30/60/1 374.6

MEAL 3
1 Whole Egg 6/0/4 70
6 Egg Whites 21.6/1.4/3.6 102
Quaker Oats (40g Uncooked) 5/27/3 150
Total: 32.6/28.4/13 322

MEAL 4
Chicken Breast (130g Cooked) 27.6/0/1.7 138
Brown Rice (170g Cooked) 4.4/40/1.7 189.7
Total 32/40/3.4 327.7

MEAL 5
Chicken Breast (130g Cooked) 27.6/0/1.7 138
Brown Rice (170g Cooked) 4.4/40/1.7 189.7
Total 32/40/3.4 327.7

MEAL 6
Chicken Breast (130g Cooked) 27.6/0/1.7 138
Brown Rice (170g Cooked) 4.4/40/1.7 189.7
Total 32/40/3.4 327.7

MEAL 7
Casein Protein Shake 24/4/1 120
Total: 24/4/1 120

Daily Total: 217.6/241.4/29.2 2089.2

[sawyer86]

if youre tdee is 2900 and youre only eating 2000, you are going to have to add a lot of calaries to this diet. you need extra calaries to gain not a defacit.read some of the articles on this forum and it wil give you the info you need.

[cj111]

First I think your TDEE is closer to 1900, not 2900.
Shoot to eat 2200 per day, and go from there. If you're a hard gainer you may have to jack up the carbs.
Chicken and brown rice is good, but you should alternate your protein sources.
I wouldn't take dextrose or malto pwo, put some oats in your shake and grind it up.
Also, you haven't listed one vegetable on that list, do you eat them but just didn't list them?
Your food choices aren't bad just need a lil tweaking
Oh also, lifting for 1.5 hours? What can you possibly do for 1.5 hours in the gym? Unless youre doing cardio pwo, you should also go post your workout routine for some people to have a look at
Best of luck!

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

agree ur tdee is likely closer to 1900 than 2900 IMO.. u mustve used a tdee formula in the stickies??

also at 16% bf and 150lbs IMO u should reduce ur bf down some more and then worry about adding some mass. how long have u been lifting? with those stats i would guess not long so u may be able to pick up some muscle while cutting bf down..

[raith09]

Thanks for the responses, I've been lifting for about 2 years seriously, and on and off for a couple more years before that. I was really out of shape at 165lbs, then dieted and exercised and dropped to 125lbs. Then put on some muscle and am at 150lbs now. I don't know if I have 16%, I can see my abs clearly if I flex them in the morning but not at the end of the day so I estimated 16% based on the bf pictures on one of the stickies. Here's my calculations for BMR and TDEE:

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
66 + (13.7 x 68) + (5 x 170) - (6.8 x 29)
66 + 931.6 + 850 - 197.2
2044.8

Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)

TDEE = BMR X 1.725
2044.8 x 1.725
3527.28

Should I not have used BMR x very active? I normally do my workouts early in the mornings then head to College, I also do a lot of walking because the campus is huge. I workout for an hour and half but I take a 1 minute to 3 minute break in between sets depending on what body part I'm working. I found through experience that it has worked out a lot better for me in terms of gains then when I took 30-60 second breaks. I do about 4 to 5 exercises per body part. I've only recently got stuck and have stopped making gains so I'm reevaluating my diet and trying to get my TDEE right. I've been eating 2500 calories per day and haven't been making gains nor am I putting on bodyfat, maybe I need more calories? I'm also hungry all the time. I guess I have to just keep tweaking. And yeah I need to add some vegetables to the diet...


EDIT: Yeah I used the TDEE formula in the sticky, is it wrong? Which one do you guys use?

[cj111]

You should post up your workout routine. You don't need to workout for 90 minutes to make progress