Advice on my diet

[SteveC27]

This is what my diet has consisted of for the past month or so:

Meal 1: 8 Egg whites, 1 Cup of Oatmeal, 4 Slices of lean fat-free turkey breast and 1.5 scoop of whey protein

Meal 2: 8oz of grilled chicken with a cup of broccoli with some olive oil and garlic

Meal 3: 4 inch whole wheat wrap with grilled chicken and spinach

Pre-Workout: 1 Banana

Post-Workout: 1 Cup of spinach, 1 Cup of organic black beans, 3 scoops of Whey Protein and either 8oz salmon, 2 100% lean turkey burgers, or a nice steak

Before Bed Snack: 4 slices of lean fat-free turkey and a handful of almond nuts

Now my goal is to gain weight and maintain low body fat %. I've seen great results with this diet so far this past month. I'm just wondering, any advice on my diet? What changes should I make to help further my gains and achieve my goal?

[PBateman2]

Need to state TDEE, total cals, and macros.

Eat more fruit. Good for you.

[WonderPug]

I'm always fascinated when some thinks the names of the foods he eats and the frequency/timing of meals determine the outcome of a diet rather than energy balance and micro/macronutrient sufficiency.

I've love to understand the thought process.

[SteveC27]

Total Calories for this diet- 2800-2900 (cutting down body fat) Macros Protein around 230. Carbs around 110. Fat around 50-60 grams. They're not exact, but it's the best I can do while at work.

[WonderPug]

Caloric Intake: TDEE - 250 to 500 calories as a weekly deficit of ~3,500 calories will typically translate into weight loss of about 400 to 450 grams.

Protein: ~0.8 grams per pound of bodyweight -- the highest amount justified by research.

Fat: ~0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.

[Shadoninja]

I am brand new to this website, and I read through one of the stickies saying to stop these threads. Its pretty old now and I see it hasn't stopped much