Diet help and critique

Weight: 87kg
Height: 1.80
Bodyfat: Guestimate 16-18%

Total caloric needs for maintenance according to Harris-Benedict Formula = 2800k/cals.

Goals are to bulk with minimal extra fat gain. Want to push up to 100kgs. Heaviest I've been was 93kg a few months back. Note that I am carrying a bit of fat on my stomach (top abs just under chest are showing) love handles, bum and chest. However I am an ectomorph thus carry the extra bodyfat quite well (I do want to get shredded eventually- used to be very wiry). For now I want to push up to 100kgs. I do not want to first cut down as I'm feeling comfortable enough with my body to work with it as it is. My starting weight was 68kgs.

1: Oats 40g
Eggs 3 white, 3 whole (cannot eat whites only- budget)

Protein: 27g
Carbs: 23g
Fats: 13g

2: Pre-workout:
40g oats, 50g raisins.

carbs: 73g

3: Post-Workout:
Biogen Whey
High carb drink like game/energae (will buy dextrose this week)

Protein: 52g
Carbs: 44g

3: 100g Chicken Breast
Steamed Potato 200g
Steamed Veggies (1.5-2 cups)

Protein: 30g
carbs: 34g

4:Same as 3 except carbs are replaced with 50g raw almonds, thus:
100g Chicken Breast
Steamed Veggies (1.5-2cups)
Almonds raw 50g

Protein: 30 (not counting nuts, right?)
Carbs: 25
Fat: 11

5:Same as above

Protein: 30 (not counting nuts, right?)
Carbs: 25
Fat: 11

6:Same as above

Protein: 30 (not counting nuts, right?)
Carbs: 25
Fat: 11

7: Shake before bed:

Protein: 54g
carbs: 14g

Total:

Protein: 251g
Carbs: 221g
healthy fats: 33g (excluding omega 3/6 tabs but they aren't alot).

So with this diet my total calories come to a total of 2305.00. Obviously I need more healthy fats but I also feel my carbs are too high. I don't really know where to go from here.

Don't count protein from nuts you are right. That is a lot of carbs yeah. Meals 4-7 you can replace the carbs with fats.

Ok so I don't count the protein from nuts and other indirect sources, but I do count the carbs from the nuts? I train in the mornings so should I mabey rather remove the potatoes in the post workout meal and add some complex carbs for sustained energy throughout the day? I still don't really know what to do to up the calories. More protein? 200g chicken instead of 100g? That's + 90grams of protein to my macros.

You don´t count the nuts bro. Remember that fats have 9cals per gram and carbs only 4, so you will up your cals considerably by replacing carbs with fats. Also you are biogen whey, so it is VERY optimistic of you to expect so much protein from it. I would say you can count 60-70% of the whey as pure protein and the rest should be carbs used as filler.

Hi witwolf

As I was reading your post and all the food you put dwon that you are looking at eating I was thinking no way all that food can only be 2300 cal so I put all the food In to my app and it worked out to 3100 and every thing was put in clean as possible . Any way I would double check it your self . I would also drop some of the almonds and increase the protein to 200 g servings . You can also use peanut butter with you shake at bed time snak .

Jaxcs wrote: Hi witwolf

As I was reading your post and all the food you put dwon that you are looking at eating I was thinking no way all that food can only be 2300 cal so I put all the food In to my app and it worked out to 3100 and every thing was put in clean as possible . Any way I would double check it your self . I would also drop some of the almonds and increase the protein to 200 g servings . You can also use peanut butter with you shake at bed time snak .

Bro I am horrible at maths that's why I study psychology. I will go over it again and have a look but I also thought it was a bit low, but got late last night and went to bed. Thanks for the effort of working out the cals I really appreciate that man.

What calculator do you use?

Fat secret from apple I store it was free nice thing about it have south African brand's on it witch help's .