meal plan??

[keater824]

Im 16 trying to become a model i need to add lean mass to my upper chest, shoulder, arms area but i dont want to gain fat

My General Food Plan with P-slin
9:30- 2 servings tuna, 1 cup fruit and salad, 20 oz water
Cal 3 Fat 5Carb 26Pro
12:00- 6oz chicken breast, 2 cups fruit and salad 20oz water
Cal 3Fat 2Carb 38Pro
2:30PRE- oats, 2 scoops whey, 8oz milk
Cal 4FAT 75 Carb 48Pro
POST-oats, 2 scoops whey, 8oz milk
Cal 4FAT 75 Carb 48Pro
7:00- 5oz salmon, 1 cup fruit and salad
Cal 13 FAT 5CARB 22PRO

Daily Intake
1619Cal 27Fat 162Carb 182 PRO

My general food plan without P-slin
9:30-3 servings tuna, 2 cups fruit 2 cups salad
Cal 3Fat 0Carb 39pro
12:00- 8oz chicken breast, 2 cups fruit 2 cups salad
Cal 2Fat0 Carb 43Pro
2:30 PRE- oats, 2 scoops whey with 8oz milk
Cal 2Fat 40Carb 48Pro
POST-oats, 2 scoops whey with 8oz milk
Cal 2Fat 40Carb 48Pro
8:00- 2 cups fruit 2 cups salad, 5oz salmon
Cal 15Fat 0Carb 35Pro
Daily Intake
1440Cal 24Fat 80Carb 213Pro

 

[yosahab]

What are your stats? At first glance I would say that this isn't enough food unless your weight is really low, but post your stats and we can help you out.

 

[keater824]

6'2 187lbs 15%BF
i want to be lean like 6'2 180Lbs7%bf I dont want to look like bodybuilder just that lean tone model look

 

[IainDaniel]

Your diet is extremely low even for a cut.

You need some more Healthy fats.

 

[lazerss9]

id say what ur tryin to do is pretty tough, unless ur gonna spread it over a long period of time. i agree with the other guys, that amount of calories is way too low for anyone, especially someone ur size. if u wanna gain some size, u definitely need to bump the calories. maybe try starting at 2000 and bumping it up by 200/week until u notice that ur starting to gain more fat then ud like and then go back to the previous week's calories.

or u could do what alot of people do and just bulk(3000+ calories most likely) for a month or two and then cut. that might get u the size u want and then get down to the lower bf that u want.

 

[keater824]

ok thanks for the info guys