So, I go away for 11 days on the 26th June, when I get back I am looking for a solid clean bulk, last time I did a lazy bulk. Put way too much fat on! Had to cut that much that I lost a lot of size, mainly arms and shoulders. So using the harris benedict equation I have worked out the following....

I will need to consume aim 2747 cals a day to maintain this weight my current weight (185 lb). I am a student so don't really do much physical activity aside from going to the gym so I chose to times my BMR by the light exercise formula ( I attend the gym in a 4day split), would you agree? I put on fat easily in my experience , so the sum of 2747 seems quite high to me.

The diet is as follows

Porridge + lean protein

2Brown bread + lean protein

Lean protein / shake

100g rice veggies + lean protein

100g rice veggies + lean protein

WORKOUT

PWO 2 scoop whey, 500ml pure orange juice

Before Bed scoop of casein, flax/cod liver/olive oil

Macros work out to the following..

Carbs : 295g Pro: 245g Fat:65g
Thats 2463 calories.

How does that look to u guys?

From my last diet, the main changes aside from junk energy sources are:

I get home from my workout around 8.30 PM and go to bed 11:00PM, I was having simple carbs and complex carbs aftr my workout, which for me is very late in the day, so I have decided to stick with the simple, but take away the complex as I shouldn't require so much energy at night although my muscles need to repair, opinions? Also I have replaced 1 pint of milk with casein as I am sure the processed sugars also cannot be useful so late in the day

Critique away please!