I am currently taking in 4300 plus calories a day. I want gains but not at the expense of body fat. I am 6'2 215 and 15%. I have 6 meals a day. I am currently eating 10 ounces of Ground turkey or Steak for my meats per meal. 2 cups rice or 9 ounces potatoes for my carbs, 1/2 cup of almonds for fats. 1 cup cottage cheese and 1 1/2 cup of berries for 1 snack a day and my breakfast consist of 1 1/2 cup egg whites with 4 ounces of ground turkey and 1 cup of oats with peanut butter and honey.