Stats: 5’10”, 210 lbs., 13% bf
Current lean bulk diet:

Food---cals---fat---carbs---protein
Meal 1: 7:00 am
Whey protein shake---295---4---10---52
W/ 4oz. Soy milk
1 cup Oatmeal----------270---4---51---9
tbls Olive oil------------120---12---0---0
tbls Fish oil--------------90---10---0---0
Totals--------------------775---30---61---61

Meal 2: 9:00 am
1 can of tuna------------125---3---1---28
6 egg whites--------------96---0---0---18
½ cup Oatmeal----------150---3---27---5
Totals---------------------566---18---34---58

Meal 3: 11:00 am
Grilled Chicken Breast---240---13---2---26
1 cup Brown Rice---------170---1---35---4
Broccoli-----------------------30---0---4---1
Totals------------------------440---14---41---31

Meal 4: 1:30 pm
1 can of tuna----------------125---3---1---28
1 oz almonds----------------204---18---7---7
½ cup Oatmeal--------------150---3---27---5
Totals-------------------------504---22---34---44

Meal 5: (Pre-workout) 3:30 pm
Whey protein shake--------240---2---6---48
W/ water
¾ cup Oatmeal--------------225---3---40---7
Totals-------------------------465---5---46---55

Workout: 4:30-6:00 (including cardio)

Meal 6: (PWO) 6:00 pm
PWO Shake w/--------------486---2---66---48
Whey and WMS

Meal 7: 7:30 pm
8 oz. Talapia-----------------200---2---0---42
Swt. Potato-------------------215---2---44---5
Broccoli-----------------------30---0---4---1
Totals-------------------------445---4---48---48

Meal 8: 10:00 pm
Bedtime Shake w/---------------550---18---18---64
Whey, 1 cup cottage
Cheese, 2 tbls. Natty PB

Grand Total----------------------4181---117---348---405
Fat = 26%
Protein = 40%
Carbs = 34%

BMR = 2042.32
Activity = 1.725
Maintance cal = 3523