How's My Diet? 21 Male, 193, 6'2

[billockdj]

21, Male, 6'2, 193lb - Lifting Weights 4x weekly + 3 mile runs 1x weekly. I'm currently only supplementing with creatine.

I'm looking to put on muscle mass, not too concerned about "lean" as long as I don't put on too much BF.

Here's what I eat in a day:

Meal prep: 553 calories, 36g protein
1lb chicken: 1085 calories, 123g protein
1lb pasta: 600 calories, 23.1g protein
1 cup macadamia nuts: 718 calories, 8g protein
Protein shake: 300 cals, 20g protein

Totals-
Protein: 210g
Cals: 3256

Thoughts?

Edit:

Here's some pictures of my current frame:

ibb.co/2YV9jwS
ibb.co/Z1YWwFQ
ibb.co/tmPWgRW
ibb.co/WkKNMcC

[AdamWW]

How lean are you right now? You likely need to lose some fat if you're already 193lb and haven't been lifting.

[billockdj]

I can't quite give you a BF%. Here's some recent pictures of me. Let me know if these don't give you enough to interpret.

ibb.co/2YV9jwS
ibb.co/Z1YWwFQ
ibb.co/tmPWgRW
ibb.co/WkKNMcC

[AdamWW]

I can't quite give you a BF%. Here's some recent pictures of me. Let me know if these don't give you enough to interpret.

ibb.co/2YV9jwS
ibb.co/Z1YWwFQ
ibb.co/tmPWgRW
ibb.co/WkKNMcC

You'd benefit from losing some bodyfat.

My suggestion would be to drop about 15-20lb before you start focusing on 'bulking up'.

If you haven't been lifting, you'll still be able to gain muscle while you drop some fat off.

[billockdj]

You'd benefit from losing some bodyfat.

My suggestion would be to drop about 15-20lb before you start focusing on 'bulking up'.

If you haven't been lifting, you'll still be able to gain muscle while you drop some fat off.

Okay, so I should eat at 100 cal deficit while keeping my protein intake high?

[xsquid99]

Okay, so I should eat at 100 cal deficit while keeping my protein intake high?

You should be at a 500+ cal deficit. And 0.8g of protein per lb of bodyweight daily is all you need.

Pick a calorie target (2300 is probably good), stick with it for a few weeks and see how you're weight responds. Adjust your intake as required until you're losing 1-2 lbs per week.

[billockdj]

You should be at a 500+ cal deficit. And 0.8g of protein per lb of bodyweight daily is all you need.

Pick a calorie target (2300 is probably good), stick with it for a few weeks and see how you're weight responds. Adjust your intake as required until you're losing 1-2 lbs per week.

Okay. What should my target BF % be?

[snailsrus]

Okay, so I should eat at 100 cal deficit while keeping my protein intake high?

try 1/2 cup of nuts.... cause 1 cup of macadamia nuts is higher than 718, It’s 962 cals. I’ve never heard of anyone doing a whole cup of nuts, that’s quite a bit of saturated fat

Also eat veggies good lord

[Strawng]

try 1/2 cup of nuts.... cause 1 cup of macadamia nuts if higher than 718, It’s 962 cals. I’ve never heard of anyone doing a whole cup of nuts, that’s quite a bit of saturated fat

Also eat veggies good lord

This. Good Lord, do you actually not eat any fruits or vegetables? & definitely start losing weight, OP. Don't concern yourself with getting to a certain body fat percentage for now, just lose 1-2 lbs per week while making progress on your lifts. If your lifts stall out and you've lost at least 15 lbs or so, then you can consider a slow bulk.

[billockdj]

This. Good Lord, do you actually not eat any fruits or vegetables? & definitely start losing weight, OP. Don't concern yourself with getting to a certain body fat percentage for now, just lose 1-2 lbs per week while making progress on your lifts. If your lifts stall out and you've lost at least 15 lbs or so, then you can consider a slow bulk.

The "meal preps" I eat in the mornings are chicken salads that have veggies and fruits mixed in. I think my take away is to go to around 2300 cals and 160g of protein daily for the next month or so.

[AdamWW]

The "meal preps" I eat in the mornings are chicken salads that have veggies and fruits mixed in. I think my take away is to go to around 2300 cals and 160g of protein daily for the next month or so.

Sounds reasonable

[xsquid99]

try 1/2 cup of nuts.... cause 1 cup of macadamia nuts is higher than 718, It’s 962 cals. I’ve never heard of anyone doing a whole cup of nuts, that’s quite a bit of saturated fat

Also eat veggies good lord

^^^^ This. And don't measure nuts or similar shaped food items in "cups" either, measure them in grams. Cups are for measuring liquids or other items that are tightly packed liked flour.

[RapidFail]

The "meal preps" I eat in the mornings are chicken salads that have veggies and fruits mixed in. I think my take away is to go to around 2300 cals and 160g of protein daily for the next month or so.

Glad to hear you're eating vegetables and fruit - that was my first concern. In a month you'll lose about 4lb of fat and probably another 2 or so of water weight. I think you could comfortably maintain a deficit for a good 3 months before re-evaluating. Try to lose no more than 1% of your body weight per week or you are likely to lose muscle - though more in the first week is OK because of aforementioned water loss.