Hi,
Here is how my diet is... some suggestions or recommendations are most welcome..

Age: 20
Weight: 190lb ish
Goal: Gain muscles (Clean Bulk)

Meal #1
Oats 2 packet
Peanut Butter 1tbsp
Milk 1/4 cup
Eggs 5 white, 1whole 6
Dates 2
Fruit 1

Meal #2

Rice, Brown 1.5 cup, cooked
Beef or equivalent 4 oz 1
Oil, Olive 1tbsp
Whey 1 Scoop

Meal #3

Tuna 1 can
Whole Wheat Bread 2 Slice
Peanut Butter 2 tbsp

Meal #4

Whey 2Scoop
Whole Wheat Bread 2 Slice
Peanut Butter 2 tbsp

Meal #5
Chicken breast 1.5 breast
Broccoli 1/2 Cup
Lettuce 1 Cup
Olive Oil, Dressing 2, 1
Whey 1 scoop

Meal #6

Cottage Cheese 250 g
Peanut butter 1 tbsp
Dates 2
Salad 1 Cup
Salad Dressing 1 tbsp


Calories: 3183
Protein: 250.5
Carbs: 277
Fat: 106.5


Training 4 days a week.. hard lifting and decent amount of cardio..

Macronutrient Ratio:
protein/Carbs/Fats
35%/35%/30%