Need diet help!

[cy19]

I need some help with my diet. I recently upped my calories from around 1500 to 1800-2000 a day. I made this change around 2 weeks ago. I know since im a 21 yr old male around 5'9",155lbs 1500 is too low. ?Off the subject, Ive tried to calculate how many calories I need in a day but different sources give me different numbers. Can anyone help with this?) Since boosting my calories i noticed ive gained around 4-5lbs. I was wondering if this is normal. I have also experienced "feeling" fatter. Usually i can tell when im gaining and i feel like i have been. I can figure out why this is happening. I think my diet is pretty clean:

Days I do cardio:
7:30- Protein Shake with 20 grams of protein 16oz of coffee
8:45-20 min of cardio 3 times a week
9:15- 3/4 cup oatmeal with 2 tablespoons of sugarfree jelly and a few blueberries and/or raspberries.
10:45- Half of a grape fruit
12:30-2 pieces of wheat toast with 2 tablespoons of peanutbutter. Green tea
2:30- Tomato and 1/2 cup of egg beaters
4:30- 6oz container of non-fat yogurt
5:30- 8oz of chicken breat and 4 cups of veggies(green beans,or mixed frozen veggies)
8:00- can of tuna Green Tea
10:00-can of tuna


Days I weight train:
7:30-Preworkout; Protein Shake with 20 grams of protein, 3/4 cup oatmeal with 2 tablespoons of sugarfree jelly and a few blueberries and/or raspberries.16oz of coffee
9:00-Train 3 times a week
9:45-Post workout; 3 rice cakes, Protein Shake with 20 grams of protein
11:00-Half a grapefruit
12:00-pieces of wheat toast with 2 tablespoons of peanutbutter. Green tea
2:30-Tomato and 1/2 cup of egg beaters
4:30- 6oz container of non-fat yogurt Green tea
5:30- 8oz of chicken breat and 4 cups of veggies(green beans,or mixed frozen veggies)
8:00- can of tuna Green Tea
10:00-can of tuna

That is what my diet consists of. I think i may need a little help with it. I am tryin to get more cut so any help will be appreciated. I also havent had a "cheat meal" in over 6 months.

 

[NaturalOnlyAtBirth]

Diet looks clean, how much water do you consume a day? The fat feeling might just be bloating from the sodium in your diet. Drinking 1.5-2 gallons of water a day will not only increase your metabolism it will help you not hold excess water.

 

[cy19]

Usually i consume over a gallon of water a day.

 

[nikkita]

I think that your body is adjusting to the new diet, weight gain and feeling fatter might be water. I wonder how many days you train per week because I feel your cals may be low.

 

[alex2678]

What are your goals anyways? Gain muscle? Lose bodyfat? From what I can see, you have no essential fatty acids in your diet at all aside from the 2 tbsp. of peanut butter. Try to "compact" your daily food intake into 6 meals with a protein, carbohydrate and fat instead of the 9 mini meals you have listed. Get rid of the grapefruit, yogurt and tomato and add a 1/2 to 1 tablespoon of olive oil to each of your main meals. I'm sure someone else will get more detailed but hope that helps for now.

And whatever you gained from the slight increase in calories is most likely water retention and nothing to be worried about.

 

[cy19]

My goal is to drop some more bodyfat. I weight train 3 times a week and do cardio 3 times a week. As far as the olive oils go i usually use it when i make my veggies. When i cook i make a couple days worth of food so usually i put around 4-5 tablespoons in with the veggies(around 12 cups of veggies). Thanks for the feedback!