Diet Crique Please

[thumpcbd]

Ok, I am formulating a real diet for myself for the first time ever, and it looks like I am having a few issues.

Please crique my diet, it looks like I am low in overall cals, and fats...anythoughts on how to cleanly up them. I tried this diet for a day or two and feel stuffed on it as it is...but the total cals don't add up...help.

Me 28 year old Male, about 13% bf, 6'1" and 214 lbs, i would like a maintence diet, no need to cut or bulk.

Protein / Carbs / fat - Cals - Item

1. 22/2/1.5 - 15 - 1 Protein Shake
6/2.7/3 - 160 - 1/4 cup Steel cut oats

2. 4/44/1.8 - 216 - 1 cup long grain brown rice
57/0/6.6 - 305 - 7 oz chicken baked

3. 4/44/1.8 - 216 - 1 cup long grain brown rice
57/0/6.6 - 305 - 7 oz chicken baked

4. ???? - 100? - 1 cup mixed veggies (carrots, red/yellow/green bell peppers, onions, squash, zuhchinni with EVOO)
45/0/3 - 210 - 6 oz Albacore Tuna
5. 22/2/1.5 - 15 - 1 Protein Shake
4.5/2.5/7 - 113 - FlaxSeed oil

totals
233/141/63 - 2037 cals

thx

 

[pintoca]

200 cals is cutting range for you. I could give you a theoretical bumber for maintenance but better yet:

start with 2000 cals, and slowy increase them by 200 cals/day... How? many ways to do that: an additional chicken breast, some cottage cheese, low-fat mozzarella, 1 tbsp flax, a cup of rice...

monitor your weight weekly and note when you stop gaining. It might take you up to 2 weeks to figure this out, specially if you have been dieting or a while.