Clean Bulking Diet Help (Macros included)

[Eradication]

I just started working out about 1 month ago and I have been trying to create a clean bulk diet but I'm not sure if its right. I'm 16, 5'9" or 5'10" and I weight around 145. I'm also 13 to 14% body fat. I work out 3-4 time a week depending on if I'm able to. My maintenance is around 2200-2300. I would like to bulk while putting on minimum fat and I would really appreciate it if you guys would help me out. Thanks in advance.

Food - Calories / Protein / Carbs / Fat

Meal 1 - 8:00 am

1 Scoop Whey Protein - 120 / 24g / 3g / 1g
1/2 Cup Oats - 150 / 5g / 27g / 3g
1 Cup Skim Milk - 90 / 8g / 12g / 0g
4 Egg Whites - 68 / 11.5g / 0g / 0g
1 Whole Egg - 74 / 6.3g/ 0.4g / 5g
2 Tsp Cinnamon - 12 / 0.18g / 3.68g / 0.14g

Meal 2 - 11:00 am
2 Tbsp Peanut Butter - 190 / 7g / 15g / 12g
2 Slice Whole Wheat Bread - 180 / 8g / 34g / 2g
1/2 Banana - 50 / 0 / 14g / 0
1 Cup Skim Milk - 90 / 8g / 12g / 0g
1 oz Almonds- 170 / 6g / 6g / 15g

Meal 3 - 1:30 pm
4 Slices Turkey Breast - 50 / 10g / 0g / 1g or 1 Can Tuna - 70 / 16g / 0g / 1g
2 Slices Whole Wheat Bread - 180 / 8g / 34g / 2g
1 Baked Potato - 160 / 6g / 37g / 4.3g
1/2 Cup Brown Rice - 150 / 3g / 32g / 1g

Meal 4 - 4:30 pm
1 Scoop Whey Protein - 120 / 24g / 3g / 1g
2 Tbsp Peanut Butter - 190 / 7g / 15g / 12g
1 Banana - 105 / 1g / 27g / 1g
1/2 Cup Oats - 150 / 5g / 27g / 3g
1 Cup Skim - 90 / 8g / 12g / 0g

Meal 5 - 7:30 pm
1 Chicken Breast - 230 / 43.4g / 0g / 5g
1 Baked Potato - 160 / 6g / 37g / 4.3g
1/2 Cup Brown Rice - 150 / 5g / 32g / 1g
1 Cup Broccoli - 25 / 2g / 4g / 0g

Total:
2,954 Calories or 2,974 Calories (Tuna)
212.27g Protein 216.27g Protein
333.08g Carbs 333.08g Carbs
72.13 Fat 72.13 Fat

 

[EasyEJL]

I'd cut carbs a good bit, add more fats, and lower total calories some

 

[johnno]

i am 6' and 160 lbs, and my doctor recommended 3000 to 3500 calories per day. if you know what muscle milk is, drink it before bed so your body can process slow burning proteins, and quick burning proteins. or a hunk of chicken works just fine. but it looks great but remember protein before bed is good, like twenty to thirty grams, and same when u wake up.