Diet Critique Please!

[orgin8]

Hi Guys,

This is the diet I plan on using starting today to lean up and put some decent size on. In the past I have used something very similar, but wasn't following it to the T nor was I counting my macros! I actually got very great results from it. This time I actually took the time to sit down and look at all my foods and get the nutritional information to put this togther. I haven't done any weight training or physical activiting in about 1yr and half due to a leg injury, so from there on out gave up the awesome physique and results I had at the time. Now after recovering and taking this LONG break I'm looking to get back into the gym and get back to where I use to be. I'm looking to get the "beach" body physique. With that said my current stats are as follows.

Current
Age 26
HT: 5'10
WT: 175lbs
BF% 14% give or take

Prior before leg injury
WT:185lbs
BF% 8%

Goal
WT:190lbs then cut to 180lbs
BF% 6%

Questions

Do I need to add any more fats?
Should I add another meal somewhere to get me at or around 2500 cals?
Thank you! Any and all critiquing is accepted please!

Meal 1
6 Egg Whites Cals-96 P-18g C-0g F-0g
1 Scoop of Whey Cals-130 P-24g C-4g F-1.5g (Goes in Oatmeal to give it flavor)
Steel Cut Oatmeal Cals-300 P-8g C-54g F-2.5g
Multi Vitamin
Totals Cals- 526 P-50g C-58g F-4g

Meal 2
6oz Grilled Turkey Breast Cals-180 P-49g C-0g F-0g
1 Cup of Greens (Don’t know what Macros to put here)
1 Cup of Brown Rice Cals-300 P-8g C-64g F-2g
Totals Cals- 480 P-57g C-64g F-2

Meal 3 Pre Workout
2 Scoops of whey Cals-260 P-48 C-8 F-3
BCAA

WORKOUT

Meal 4 Post Workout
2 Scoops of whey Cals-260 P-48g C-8g F-3g
½ Cup of Brown Rice Cals-150 P-4g C-32g F-1g
BCAA
Totals Cals-410 P-52g C-40g F-4g

Meal 5
6oz Grilled Turkey Breast Cals-180 P-49g C-0g F-0g
1 Cup of Greens (Don’t know what Macros to put here)
½ Cup of Brown Rice Cals-150 P-4g C-32g F-1g
Totals Cals-330 P-53g C-32g F-1g

Overall Totals Cals-2006 P-260g C-200g F-24g

[orgin8]

Ttt

[Turkish Juicer]

Your macros are too low to serve the purpose of gaining weight, lean or not.

You will NOT go up to 190 lbs with this diet, not to mention your TDEE increases when you start working out.

You have to up the carbs and the fats.

Lastly, your protein sources being limited to whey (which is relatively too much in this diet anyways), turkey breast and egg whites makes your diet 2 dimensional. No read meat, no yolks, no fish, no chicken. I assume money is an issue but you could at least introduce whole eggs (to partially make up for your lacking healthy fats and quality proteins) and a meal that includes lean steak to your diet. I also recommend you drizzle your greens with 1 tbps of EVOO to hit your daily need of fat intake. Almonds and walnuts are great sources of healthy fats for a BB also.

[orgin8]

I was just trying to keep it simple but I have no problem adding other sources of protein. Where should I increase my carbs, and what to? fats I know I have not enough of so should I consume about 9-10g per meal or ??? Thanks

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

i have ur tdee at 2860 so 2000cals is a good place to start a cut IMO...

at 14%bf ud do better to cut down to 10-12% then bulk IMO.. starting higher means finishing higher.. u should be able to do that in 6-8 weeks.. not to mention the fact that uve been out for an extended period and will have muscle memory gains and prob decent fatloss cuz uve been idle .. if ur only 14% after having been inactive for 1.5yrs id say uve dun pretty good man