Need Constructive Criticism and help on Diet.

[NeedAnabolics]

Harris Benedict Formula: 66+ (1071) + (876) – (136) = 1877
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 5’9”, 20 years of age.

I'm right on target with my diet but I know i need help somewhere in there, if I want to put on a lb of muscle a week i need to eat about 3740 calories a day. At this moment I'm at approx. 3530. Any suggestions? I'm open to any constructive criticism and i really want to get this done by tonight. I currently work from 8am-8:30pm @ a dealership so I'm on the tightest schedule of my life and all i do is work diet and workout, thanks to all responses.
Calories/Proteins/Carbs/Fat

Meal 1(8:30-9:30):
• 8 boiled eggs (136/24/0/0)
• whey protein shake (285/40/10/2)
• 1 cup oatmeal ( 300/10/54/5)
Macronutrients (721/74/64/7)

Meal 2 (12:00-1:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• ¼ non cooked cup brown rice (150/4/33/1)
• 1 tablespoon flaxseed oil (90/0/0/10)
Macronutrients ( 420/44/33/12)

Meal 3 (3:00-4:00)
• 2 cans chunk light Tuna (300/65/0/1)
• 2 slices whole wheat bread ( 280/12/52/4)
• 1 tablespoon flaxseed oil ( 90/0/0/10)
Macronutrients (670/77/52/15)

Meal 4 ( 5:30-7:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• 16g peanuts (80/4/3/8)
• 1 cup carrots (70/2/16/0)
Macronutrients (330/46/19/9)

Meal 5 (7:30-8:30)
• 6-8 ounces of chicken ( 180/40/0/1)
• ¼ non cooked white rice (160/3/35/0)
Macronutrients (340/43/35/1)

Meal 6 PWO (9:00)
• 1 scoop Whey (285/23/10/2) w/ no fat milk
• 2 tablespoons peanut butter (200/16/12/16)
Macronutrients (485/53/43/18)

Workout (9:45)

Meal 7 PPWO (11:30)
• 1 scoop whey (285/40/10/2) with no fat milk
• 80g Glycomaize (280/0/70/0)
Macronutrients (565/37/101/2)

Total Macros’:
Calories: 3531
Protein: 374
Carbohydrates: 246
Fat: 64

[novastepp]

Harris Benedict Formula: 66+ (1071) + (876) – (136) = 1877
1877 x 1.725= 3238
Calories to maintain current weight @ 172lbs, height at 5’9”, 20 years of age.

I'm right on target with my diet but I know i need help somewhere in there, if I want to put on a lb of muscle a week i need to eat about 3740 calories a day. At this moment I'm at approx. 3530. Any suggestions? I'm open to any constructive criticism and i really want to get this done by tonight. I currently work from 8am-8:30pm @ a dealership so I'm on the tightest schedule of my life and all i do is work diet and workout, thanks to all responses.
Calories/Proteins/Carbs/Fat

Meal 1(8:30-9:30):
• 8 boiled eggs (136/24/0/0)
• whey protein shake (285/40/10/2)
• 1 cup oatmeal ( 300/10/54/5)
Macronutrients (721/74/64/7)

Meal 2 (12:00-1:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• ¼ non cooked cup brown rice (150/4/33/1)
• 1 tablespoon flaxseed oil (90/0/0/10)
Macronutrients ( 420/44/33/12)

Meal 3 (3:00-4:00)
• 2 cans chunk light Tuna (300/65/0/1)
• 2 slices whole wheat bread ( 280/12/52/4)
• 1 tablespoon flaxseed oil ( 90/0/0/10)
Macronutrients (670/77/52/15)

Meal 4 ( 5:30-7:00pm)
• 6-8 ounces of chicken (180/40/0/1)
• 16g peanuts (80/4/3/8)
• 1 cup carrots (70/2/16/0)
Macronutrients (330/46/19/9)

Meal 5 (7:30-8:30)
• 6-8 ounces of chicken ( 180/40/0/1)
• ¼ non cooked white rice (160/3/35/0)
Macronutrients (340/43/35/1)

Meal 6 PWO (9:00)
• 1 scoop Whey (285/23/10/2) w/ no fat milk
• 2 tablespoons peanut butter (200/16/12/16)
Macronutrients (485/53/43/18)

CARBS!!! drop the PB and eat a cup of oats. i think you should add about 4 oz of lean protein so you can have something that digests slower than that whey.

Workout (9:45)

Meal 7 PPWO (11:30)
• 1 scoop whey (285/40/10/2) with no fat milk
• 80g Glycomaize (280/0/70/0)
Macronutrients (565/37/101/2)

have two scoops of whey here. it looks like this is your last meal too, but i think at least half of your protein and carbohydrate requirements here should be a food source other than a shake. half glycomaize- half oats, and half whey half chicken. ideally, you would have another meal after this but it should work.

Total Macros’:
Calories: 3531
Protein: 374
Carbohydrates: 246
Fat: 64

that should up your cals a bit. you could also experiment with making meal 3 a pro/fat meal to up your fats a bit. that might allow you to up the cals a bit more too. you have a good diet, so put it to use an make changes if they are necessary. you should be able to tell after 2-3 weeks.

[NeedAnabolics]

For meal 3 I figure some peanut butter will do it, yes? Thanks for your help novastep,

[novastepp]

yep.