Made my first diet plan. I burn 700-1000 Cal exercising per day. BMR is about 1700. I'm 6'0" and weigh ~145lbs. MWF, I run and strength train. Tue I have a short run and swim. Thursday & Saturday I swim. TTS, if the weather allows I bike, if not I attempt to get another swim in if time allows. Sunday is rest. I just started the strength training and I'm looking to bulk, so I want a 300-500 calorie surplus for a few months. My target is 3,200-3,500 Calories and 0.8-1.0g protein per pound of bodyweight. Haven't counted carbs or fat yet. Here's my diet:

SMOOTHIE/Oatmeal/Milk (whatever milk doesn't make it into the smoothie, I will drink later in the day. I drink half the smoothie in the morning when I wake up, then go work out. I drink the other half in the evening after my second workout.) 1 liter milk (32g) [600 Cal] 1 Banana (1.2-1.5g) [105-120] Berries (~0.5g) [55/100g] 2 tbsp flax seed (2.6g) (74 Cal) Oatmeal (Dry:11g/Cup) (307 Cal)

BREAKFAST 4 Eggs (20-24g) [400 Cal] 150g Bacon (19.5g) [500 Cal] 3 slices Bread (3 x 2.15g/35g) [250 Cal] 1 Orange (1.2-1.7g) [60-90 Cal]

LUNCH Chicken Breast 100g (31g) [187 Cal] Salad (romaine lettuce, 1.2g/100g) [17 Cal/100g] Nuts/Sunflower Seeds (50-100 Cal) Dressing (50-150 Cal)

DINNER Chicken breast (31g/100g) [187 Cal] {100g/meal} Cod (17.5g/100g) [105 Cal/100g] {200g/meal} Salmon (19.8g/100g) [182 Cal/100g] {200g/meal} Brown Rice (1 cup cooked=5g) [216 Cal] Veggies Bell Pepper (1g/100g) [28 Cal/100g) & Onions (1g/100g) [40 Cal/100g) Broccoli/Cauliflower (2g/100g) [35/23 Cal/100g] Green Beans (2g/100g) [35 Cal/100g] Brussel Sprouts (3g/100g) [36 Cal/100g] Beets (2g/100g) [44 Cal/100g] Carrots (1g/100g) [35-41 Cal/100g]

SNACK Fruits/Veggies Apples Carrots

MACROS 110-118g Protein in above w/out dinner meat/veggies 110-145g Target TARGET CALORIES: 3,200-3,500 Cal BMR: 1650-1700 Cal

I still have a few things to tweak, like figuring out the exact amount of veggies I will be eating. I will be preparing the dinner's/chicken for lunch, in bulk once a month and just freezing. Any comments or critique's are welcome.