STATS:

age: 18
Height: 5'8
Weight: 185
Bf: 14%
Goals: clean bulk

Pretty much hit a prick of a plateau and trying to find flaws in my diet that may be contributing to it. Im pretty much going flush with kcals expenditure and intake. Dont know how much extra kcals to eat without putting on any fat, just want to clean bulk.

Any suggestions on helping me real my goals would be great or critique of my diet. thanksyou




BMR: 1972.45 TDEE: x 1.55

Total BMR = (1972.45 x 1.55) = 3057.29 kcal

Diet:

Meal 1: One cup of oats, 200 ml skim milk, 2 tea spoon sugar, 20g sultanas, 2 scoops whey isolate, 5g fish oil, 1g Vit C, Vit E, Multivitamin

P: 52, CHO: 65, F: 15

Meal 2: 6 egg whites, 2 whole eggs, 50g ham, 2 slices whole meal bread, 2 table spoon hummus.

P: 45, CHO: 30, F: 20

Meal 3: 200g tuna with olive oil, 200g mixed vegetables

P: 38, CHO: 6, F: 8

Meal 4: half a cup(uncooked) brown rice, 200 g chicken breast

P: 40, CHO: 60, F: 7

Meal 5: (PWO) 3 scoops whey isolate, 1 tea spoon Creatine monohydrate, 80g sucrose, 2g BCAA, One banana, One apple.

P: 60, CHO: 85, F: 1

SNACK

100g tuna, 3 slices whole meal bread P: 28, CHO: 40, F: 2

Meal 6: 2 scoops casein, 300 ml skim milk, 2 rice crackers, 1 table spoon peanut butter

P: 45, CHO: 20, F: 18

Total:

P: 4kcal
CHO: 4kcal
F: 9kcal

P: 280 (280x4) = 1120
CHO: 266 (266x4) = 1064 Total = 2805kcal
F: 69 (69x9) = 621