So, I have been at a plateau for some time. I have been trying to dial in the diet, but thus far have not been able to find a good mix.

In a nutshell:
- my body weight has been staying the same
- my strength has been increasing
- I am adding to my waist circumference
- My arms, chest, leg, calf measurements have not changed
- I am approx. 13% BF

Need some help from the hard core nutritionists out there.

Caloric Target: 3265
RMR: 1800

The diet varies slightly week to week in the source of the carbs / protein, but I try to stay clean and I keep the macro ratio.

M1: Shake
- 1 c mixed berries
- 1 c 2% Milk
- 1/2 c rolled oats
- 1 Tbl Olive Oil
- 2 c spinach
- 30g Whey

M2:
- 8 oz greek yogurt
- 1 oz raw almonds
- 3/4 c rolled oats
- 1 banana

M3:
- 2 c Quinoa
- 5 oz protein (chicken/beef)
- 1 c veggies

M4:
- 10 oz sweet potato
- 1 c veggies
- 5 oz protein

M5: (Dinner)
Being this is with the family, it consists of carb/protein and will totaly 550 cals. It is always super clean.

M6:
- 1 c 2% Milk
- 30g Whey (Micellar Casein)
- 1 Tbl olive oil

Workout:
- 30g Whey
- BCAAs
- Creatine
- Taurine
- Beta Alanine

At the end of the day, I end up with a ratio of 40% carb, 40% protein, and 20% fat. I enter everything into a calorie tracker and adjust to ensure I hit the target.

I am a clean organic eater, so please do not recommend some artificially flavored and sweetened chemical laden drink.

Workout Routine:
4 Days a week, 10 min cardio, 60 min weights.