Return From Holiday - Diet

Hey all, been oversea's for 6 months & with birthdays and Christmas gone, I want to get back into my diet. Here's what i'm thinking ;



Weight 82kg, BF 13% Height 179cm Age 22



BMR = 1917.9

TDEE = 2972.745



6.30am - Meal 1 : 68 grams carbs, 26 grams protein & all Tablets.

oatmeal / egg whites scrambled & Vitamin D/ Fish Oils/ Magnesium / Thistle.



9.30am - Meal 2 : 50 grams carbs, 26 grams protein

white rice, 5 ounces chicken breast



12.30pm - Meal 3 : 50 grams carbs, 26 grams protein

2 large baked potatoes, 5 ounces chicken breast



3.30pm - Meal 4 : 49 grams carbs, 25 grams protein

white rice, 5 ounces tilapia



6.30pm - Meal 5 :(Post training meal) 57 grams carbs, 25 grams protein

Workout Shake / Intra workout shake



9.30 pm - Meal 6 : 25 grams protein, unlimited veggies

4 ounces extra lean round steak/May swap steak for Tuna 25g, 2 cups of broccoli



11pm - Meal 7 : (Bedtime shake) 100 grams casein/whey blend,

15 grams healthy fat (Natural Peanut Butter)





Not too sure on measurements of cups yet, will weigh on scales all meals and prep.



C : 274 [ Calories - 1096 ]

P : 153 [ Calories - 612 ]

F : (Need help with this, i want roughly 60-80G Fats) , [Calories - 630 ]



Total Calories ; 2338





This diet is to put on muscle, and maintain it overtime.

Return From Holiday - Diet