ok well recently i have been trying to get my diet down to where im very clean bulking. i have put on good size now sitting around 238ish and around 14 percent bodyfat. diet is roughly a 40 40 20 averaging out about 3400 calories, ~315 protein, 335g carbs, 80-90g fat. i find myself getting a bit softer than i should be. cardio is about 20 min a day. now my question is, when i look up my tdee, it says around 4000 calories! i dont see how that could be physically possible without me turning into a fatass. currently i derive all my macros from cean foods mainly consisting of chicken, tuna, ground turkey, legumes, whole wheat grains etc. i have a cheat meal maybe twice a week if that. this is what a normal day of eating looks like
breakfast
blender, 4 eggs, half cup raw oats, 1 banana, 1scoop whey, 8oz skim milk
pre workout
8oz chicken or ground turkey
1 cup brown rice or hand made whole wheat tortillas
post workout
2 cans tuna
1 cup rice
1cup cottage cheese
half cup corn
half cup peas
4th meal
8oz chicken or ground turkey
either 16 beans or pinto beans
5th meal
whey shake w 2 percent milk
thats roughly what a normal day looks like for me. somedays i might throw in a egg white omlette with spinach but other than that pretty much the same thing. what should i change? thanks in advance guys.
breakfast
blender, 4 eggs, half cup raw oats, 1 banana, 1scoop whey, 8oz skim milk
pre workout
8oz chicken or ground turkey
1 cup brown rice or hand made whole wheat tortillas
post workout
2 cans tuna
1 cup rice
1cup cottage cheese
half cup corn
half cup peas
4th meal
8oz chicken or ground turkey
either 16 beans or pinto beans
5th meal
whey shake w 2 percent milk
thats roughly what a normal day looks like for me. somedays i might throw in a egg white omlette with spinach but other than that pretty much the same thing. what should i change? thanks in advance guys.