maintain/lean diet help please!!

[nabiller]

right now im interested in staying fairly lean, im working out 4-5 times a week and running 30 minutes 3 times a week. just lookin for a good maintenance diet for while. how does this look??
i also plan to get some flax seed oil when the local GNC carries it again. I have any kind of food available now and im struggling to figure out which is best for what!!? this is just something i put together... any help would be appreciated!!

645 cals/ pro/carb/fat
1/2 carton liquid egg whites 25/5/0/0 x5
1/2 old fashioned oats (1/2 cup before cooked) 150/5/27/3

8-830ish- gym
9-930ish (post workout)
1.5 servings all the whey 104/25/0/0 x1.5

12pm
lean meat (chicken breast, fish, tuna etc) 140/26/0/4 x1.5
veggies (zucchini, sqash, broccoli, green beans etc) ~20-50/1/7/0

3pm
lean meat 140/26/0/4 x1.5
veggies (zucchini, sqash, broccoli, green beans etc) ~20-50/1/7/0
1 cup rice or sweet potato 175/4/40/0

6pm
lean meat (chicken breast, fish, tuna etc) 140/26/0/4 x1.5
veggies (zucchini, sqash, broccoli, green beans etc) ~20-50/1/7/0

9-10pm
4% cottage cheese 120/14/5/5 x2

totals 1631/219.5/103/32
(hmm this is a little lower then i thought.. anybody have some suggestions on this plan?)
i plan on adding a tsp of flax oil around meal 1 or 5
i could also do another protein serving sometime?
need somemore cals i think???

 

[nabiller]

bump

 

[bob123]

whats your stats man? and how many cals do you eat when bulking?

 

[nabiller]

6'2", 200lbs.... 12-14%bf, 22y/o

when bulking i add whole milk, and oatmeal/rice to every meal

 

[bob123]

+

That looks Way below maintence I would definetly bump up cals. your going to lose a ton of muscle if you stay on that diet too long.

maybe try bumping carbs up another 65 g fats up like 40g and protein like 50g. Try and keep your meals EITHER protein/fat meals or Carb/protein meals. Preferably eating your carbs in the first half of your day(unless you workout late you still have to get those post workout carbs).

after youve been on that diet for a week check your weight if your heavier then your eating too much if the same then your in maintence range and of course if you weigh less your below. I cant tell you exactly what to add so you just got to mess around with it.
good luck

 

[Fyre]

right now im interested in staying fairly lean, im working out 4-5 times a week and running 30 minutes 3 times a week. just lookin for a good maintenance diet for while. how does this look??
i also plan to get some flax seed oil when the local GNC carries it again. I have any kind of food available now and im struggling to figure out which is best for what!!? this is just something i put together... any help would be appreciated!!

645 cals/ pro/carb/fat
1/2 carton liquid egg whites 25/5/0/0 x5
1/2 old fashioned oats (1/2 cup before cooked) 150/5/27/3

8-830ish- gym
9-930ish (post workout)
1.5 servings all the whey 104/25/0/0 x1.5

12pm
lean meat (chicken breast, fish, tuna etc) 140/26/0/4 x1.5
veggies (zucchini, sqash, broccoli, green beans etc) ~20-50/1/7/0

3pm
lean meat 140/26/0/4 x1.5
veggies (zucchini, sqash, broccoli, green beans etc) ~20-50/1/7/0
1 cup rice or sweet potato 175/4/40/0

6pm
lean meat (chicken breast, fish, tuna etc) 140/26/0/4 x1.5
veggies (zucchini, sqash, broccoli, green beans etc) ~20-50/1/7/0

9-10pm
4% cottage cheese 120/14/5/5 x2

totals 1631/219.5/103/32
(hmm this is a little lower then i thought.. anybody have some suggestions on this plan?)
i plan on adding a tsp of flax oil around meal 1 or 5
i could also do another protein serving sometime?
need somemore cals i think???

Meal 1: Bump it up to a whole carton of egg whites and 1 cup of cooked oatmeal.
Meal 2 is your post workout shake. You need a 2:1 carbs to protein ratio here. So, if you're taking 40 grams of protein, mix it with 80 grams of dextrose. This is very important.
Meal 3 looks good but I'd throw a sweet potato in there as well.
Meal 4 looks good
Meal 5 looks good too
Meal 6 I'd try to take in at least a cup of cottage cheese before bed. I myself would eat 2% fat instead of the 4%. That will give you 30g of protein. I would also suggest adding a tablespoon of flax oil to this meal as well.
You need to add a couple more tablespoons of Udo's Oil in there. You just don't have enough fat in there without it. Your calories were too low in your original plan. Adding in three tablespoons of Udo's Oil will give you an extra 405 good calories to your day.