Nutrition Advice - Cals, P, C, F etc?

[Mr. Small]

Just wondering if this is the right totals and food intake in general.

Weight is now 148lbs after a cut, so now i am trying to move UP in weight.
Bodyweight X 15 = 2220 cals

Cals Total = 2535
Protein = 248g
Carbs = 166g
Fat = 82g

Meal 1: Cals 395 P23g C7g F30g

Cashew Nuts, 20 grams Cals 118 P4g C6g F9g
Eggs - Fried (whole egg), 3 large Cals 277 P19g C1g F21g

Meal 2: (including PWO shake) Cals 502 P60g C56g F3g

Chicken , 1 Portion Cals 150 P30g C0g F0g
Buckwheat Dry, 50g Cals 172 P7g C36g F2g
Mushrooms
Peppers

PWO Shake Cals P C F
MyProtein - Protein shake, 30g 104 23 1 1
My Protein - Maltodextrin, 20g 76 0 19 0

Meal 3: Cals 434 P42g C38g F10g

Buckwheat, 50g Cals 165 P6g C36g F1g
Chicken , 1 Portion Cals 150 P30g C0g F0g
Peanut Butter, 20g Cals 119 P6g C2g F9g
Broccolli

Meal 4: Cals 471 P43g C38g F11g

Buckwheat Dry, 50g Cals 172 P7g C36g F2g
Mince Beef Cals 180 P30g C0g F0g
Smooth Peanut Butter, 20g Cals 119 P6g C2g F9g
Broccolli

Meal 5: Cals 389 P42g C12g F14g

Traditional Vegetable Soup, Cals 60 P3g C9g F0g
Chicken , 1 Portion Cals 150 P30g C0g F0g
Smooth Peanut Butter, 30g Cals 179 P9g C3g F14g

Meal 6: Cals 344 P38g C15g F14g

Cottage Cheese, 300g Cals 225 P32g C13g F5g
Smooth Peanut Butter, 20g Cals 119 P6g C2g F9g

Totals: Cals 2535 P248g C166g F82g

[Khazima]

Looks fine, nice clean diet. I'll be around the same weight when I cut but my TDEE is 2600 based of LBM, but if you already know your maintenance is 2200 then you'll be fine. Protein is incredibly excessive, at your bodyweight no need to go over 150, 170 to be safe. Fats look good but that looks like some poverty macros to be bulking on haha.

[Mr. Small]

Poverty macros....you mean a small amount of total cals?

Anyway, it's the cleanest diet i have ever done. My problem in the past was overeating cals and although i was increasing the reps every week, the bf was also sneaking up. That is why i don't want to over do the calorie total this time around.

Not sure about the protein thing, maybe it's high, but at a 40:30:30 split of P/C/F, that is actually spot on, but i am sure just under 200 would be fine.

If i do actually drop the protein down by about 50g, which is 200 cals, what do i replace them with, carbs or fats?

[Khazima]

Poverty macros....you mean a small amount of total cals?

Anyway, it's the cleanest diet i have ever done. My problem in the past was overeating cals and although i was increasing the reps every week, the bf was also sneaking up. That is why i don't want to over do the calorie total this time around.

Not sure about the protein thing, maybe it's high, but at a 40:30:30 split of P/C/F, that is actually spot on, but i am sure just under 200 would be fine.

If i do actually drop the protein down by about 50g, which is 200 cals, what do i replace them with, carbs or fats?

Carbs, your bodies preferred energy source. Look up Romans protein corner revising the 40/40/20 macro split thread, he goes into detail about excessive protein is a waste, it's it not excreted it's just turned into expensive carbs.

If 2500 works for you and you're not gaining too much weight then that's great goodluck

[Mr. Small]

If 2500 works for you and you're not gaining too much weight then that's great goodluck

If 2200 is my maintanence, then 2500 would only be 300 above that, which would not be a fat gaining diet......i hope.

Clean as i can go. I just revised my diet to a max of 200g of protein, so i can up the carbs to 200g or so, although i feel fine on 150g of carbs a day.