Sample
wake up... 4 scoops iso pure 8 ounces egg whites in a shake 1 banana 630 cals 125 grams carbs
lunch..... 2 96 percent lean burgers 2 slices fat free cheese on wheat rolls. 800 cals 50 carbs?
dinner...... 8 ounces chicken 2 servings wheat pasta w sauce 700 calls 50 carbs
meal 4..... It can vary but I will put something typical.... stone ground wheat chicken nuggets (natural food) with some ketchup.. so 600 cals 3 grams sat fat no trans fat 45 grams carbs
meal 5.... serving of almonds and a juice box (apple) 320 cals 25 grams carbs
meal 6...... 8 ounces egg white 2 scoops isopure whey 2scoops ultra fuel 50 grams carb 75 protein 0 fat
sometimes go over and eat a banana to bring me to 3750
about 325 350 grams carbs.... 3650 - 3800 cals total .... 250 grams pro....
i agree that you should lower the carb intake by about 100-150g...you could vary the daily intake depending upon your activity level that particular day...but in general i would say the 200-250g range would be good.
i'm wondering if you added up your protein correctly...i believe that isopure is 50g per 2 scoops...so the 4 scoops plus the egg whites would put that shake well over 100g of protein.
in looking at your meal plan there would be a couple of things i would change.
the first thing i would do is put in a post workout shake...they are especially important when trying to gain lean muscle...whey isolate or hydrolyzed whey with simple sugars...glucose/maltodextrin or waxy maize...dont count those carbs towards your total...get your meal in about 1 hour or so after your training session.
i would also change up your last shake...i assume this shake is taken sometime around bedtime?...i would either go with a straight casein shake...casein is the best choice before bed because of its slower absorbtion and excellent amino acid profile...or if you are going to stick to the whey, i would lose the banana and ultra fuel and mix in a spoon or 2 on natural peanut butter.
decide where you want to take out some of the carb calories...what i would do is lose the night time banana and apple juice and maybe cut the pasta from 2 servings to 1...i also see that you dont have any vegtables in there...you may want to mix in a serving or 2.
replace some of those carb cals with good fats...i would go with 3-5 tablespoons of efa's a day...you could also use some cottage cheese and some natural peanut butter.