Diet and calculations check

[Dean_W]

Have been a member on this board and done a whole lot of reading but no posting so far. Ive been going to the gym on and off for the past 4-5 years and over the past few months been determind to take it ever more seriously to which i thought my first place would be to sort a proper diet out. Now ive tryed to stick to foods that are easy to cook a few days in advance due to my job. I am 24 years old and currently sitting at 72kg at 180cm My job is very physical as im an engineer and i dont often get set times to sit down and eat as i often eat on the go. So here are my calculations:

BMR:

BMR= 66+ (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)
BMR= 66 + (13.7 x 72) + (5 x 180) - (6.8 x 24)
BMR= 1789.2

As i lead an active lifestyle, work, gym and various other jobs/ activities i will multiply by 1.9

Giving me a TDEE of 3399.48

Aiming to bulk in 2013 il add 15% of the TDEE giving me a total calorie intake of 3908.

Now for my diet:

FoodGramsCalProteinCarbsFat

MEAL 1 Oats100g3801160.48.16 scrambled eggs with milk 57046.27.518.81 cup orange juice 1092250.73 amino acid tablets 2 glucosamine tablets Totals 105959.292.927.6 MEAL 2 2 chicken fillets260g36074.806.8Basmati rice100g3608.577.41Roasted peanuts50g30013.25.224Apple 700.515.70.1 Totals 10909798.331.9 MEAL 3 Tuna in brine185g13030.400.8Jacket potato180g2506.851.80.8Carrot, cauliflower, brocalli150g60.24.67.60.9 Totals 440.241.859.42.5 Post workout shake USN fuel anabolic150g53850782 Meal 4 Mince beef200g37039.20.223.6Bolognese sauce 10037.32.6Spaghetti100g35512721.5 Totals 82554.279.527.7 Complete daily intake 3952.2302.2408.191.7

Just want to check i have all bases covered or if there is anything you would recomend replacing or adding in? If theres any other info you would need to know please ask and il post it up.

 

[Dean_W]

For some reason i cant edit my post above and ive realised the table i copied in didnt come out right. So this is the diet ive set out to start from tomorrow:

Meal 1

100g oats
6 scrambled eggs
1 cup orange juice
3 amino acid tabltes
2 glucosamine tablets
Totals= 1059 cals, 59.2g protein, 92.9g carbs, 27.6g fat

Meal 2

260g of chicken fillets
100g Basmati rice
50g roasted peanuts
Apple
Total= 1090 cals, 97g protein, 98.3g carbs, 31.9g fat

Meal 3

185g Tuna
Large jacket potato
150g Carrots cauliflower brocalli
Bannana
Total= 440cals, 41.8g protein, 41.8g carbs, 2.5g fat

Workout

Post work out shake
150g usn fuel anabolic
Total= 538 cals, 50g protein, 78g carbs, 2g fat

Meal 4

200g Mince beef
Bolognese sauce
100g spaghetti
Total= 825cals, 54.2g protein, 79.5g carbs, 28g fat

Complete daily intake of 3952cals, 302g protein, 408g carbs, 92g fat

 

[C0LUMB0]

numbers for Protein in meal 2 doesnt look right....97g seems very high for 260g of chicken + 50g of nuts.

other than that - the diet looks solid.