I'm keeping this diet more or less for a year and have reached significant muscle gain while staying lean.

I'm hitting the gym 6 days a week, doing 3 times intensive cardio for 30 minutes.

Breakfast (05:45):

Cottage cheese 3%, 1 pack:  200 cal

Cornflakes, 1 cup: 236 cal

----------------------

Calories: 436    Carb=56.3 g   Prot=30.3 g   Fat=10 g

Post breakfast (07:45):

Fiber 1 cereals, 1 cup: 116 cal

Milk 1%, 1 cup:  83 cal

-----------------------

Calories: 199    Carb=32 g   Prot=10.1 g   Fat=3.3 g

Pre-lunch (09:45):

2 rice crackers: 62.5 cal

Cottage cheese 3%, ½ pack: 100 cal

Roasted chicken breast, 100 g: 115.4 cal

Plain yogurt 3%, 1 pack: 100 cal

-----------------------

Calories: 378    Carb=24.2 g   Prot=44.8 g   Fat=11.3 g

Lunch (12:45):

Grilled chicken breast, 200 g:357 cal

Rice, cooked with spices and oil, ½ cup: 159 cal

Cooked vegetables, 1 cup: 49 cal

Lentil soup, cooked with spices and oil, ½ cup:  86.5 cal

------------------------

Calories: 651    Carb=49.7 g    Prot=76.1 g    Fat=16.42 g

Afternoon (15:45):

2 rice crackers: 62.5 cal

Cottage cheese 3%, ½ pack: 100 cal

Roasted chicken breast, 100 g: 115.4 cal

Plain yogurt 3%, 1 pack: 100 cal

Egg, 1 boiled: 82.7 cal

-----------------------

Calories: 461    Carb=24.8 g   Prot=51.7 g   Fat=17.1 g

Pre-workout (17:00):

Red/green apple, medium: 87 cal

Plum, little: 20.4 cal

-------------------

Calories: 107    Carb=23 g   Prot=0.7 g   Fat=0.4 g

Post-workout (19:25):

ISO sensation 93, 1 and 1/3 scoop: 170 cal

Dates, 2 medium: 107 cal

-----------------------

Calories: 277    Carb=27 g   Prot=41 g   Fat=0.7 g

Dinner (21:15):

Fresh vegetables salad, big one: 200 cal

Olive oil, 1 tablespoon: 120 cal

Tuna fish in water: 114 cal

Yellow cheese, 1 slice: 75.5 cal

Plain yogurt 3%, 1 pack: 100 cal

Muesli, mixed with nuts and dry fruits, 1/3 cup: 125.2 cal

Fruit yogurt diet, 1 pack: 59 cal

Chocolate pudding desert, 1 pack: 81 cal

-----------------------

Calories: 876    Carb=90.8 g   Prot=57.7 g   Fat= 31.4 g

Total calories: 3380   Carb=328 g   Prot=312 g   Fat=91 g

Nir,

Based on the amount of training days and the added cardio, looks like you found the right calorie intake for lean gains :-)

John

Thanks a lot John, good to know that.

Hope it would be useful for others as well