Diet Check Please

[dcne02]

I'm 33yrs old, 6' tall, and 217 pounds around 14% BF. I'm mostly sedentary as I sit at a desk most of the day. I workout 5 days a week and add HIIT cardio post workout 3 days a week for 15 minutes.

Looking to lean bulk for the next few months. Here is my typical weekly diet plan, please critique and let me know how I can improve.

Breakfast:
1/2 cup oats
3 whole eggs and 2 cups egg whites

Snack:
1 serving honey roasted almonds

Lunch:
Grilled chicken salad with vegetables.

Snack:
Fruit platter, usually oranges, grapes, melons, and strawberries

Pre-workout:
2 grilled chicken breasts
1 cup oats

Post-workout:
1 scoop whey
1 banana

Dinner:
1/2 cup brown rice
chicken or beef

Snack:
2 tablespoons of natty peanut butter

Pre-bed:
Greek yogurt.

Thanks everyone

 

[JoeySon]

It actually looks really good. What's that add up to for calories though? Also, don't fear vegetables

 

[hvactech]

do you know how to calculate your TDEE?

 

[Jiigzz]

Change dinner to be solely beef; you need a high iron source in there + some saturated fats. Plug in your food plan into Myfitness pal or something and see what micronutrients you are low on; my guess would be calcium and iron.

 

[dcne02]

Looks like I'm around 2300 calories a day, and definitely low on calcium and Iron. Thanks for the tips.. On week 3 of Trenavar/Stano 90mg/1000mg, and up 5 lean pounds. Going to continue adding calories slowly to take advantage of the awesome recomp effect I'm seeing so far with Trenavar.

 

[JoeySon]

At 6' and 217lbs there's no way your bulking on 2300 cals at your activity level. Like hva said, take a look at your TDEE. I'd almost guarantee your losing weight.

It's a clean diet but you have to really increase cals IMO

 

[dcne02]

In coming off a long cut, from under 2k calories. With the increase in calories, and tvar I'm up 5 pounds in 3 weeks. Like I said, increasing calories slowly. Best approach after a long cut.