Q: also for 634, instead of ANOTHER fruit in the morning, can i have a piece of toast w/ peanut butter. or is 4 slices for both my sammiches+1 more for toast in the morning to much bread? plus, do you think 2600 calories or whatever you think the new estimate is, is still too little for 6'3 200?

A: Sure, go for the toast + PB in the morning. It'll bump up the calories a little more to around 2800 total (along with extra rice in meal 4). It may still not be enough. I have no way of knowing that for sure without knowing what your diet used to be like before (which is what your body is used to) as well as your body composition and overall activity level. That's why I recommend tracking your weight closely and ramping up gradually. It's a trial and error process, but it guarantees you find your optimum diet within a few weeks which will serve you for years of consistent muscle gain! From that point on you'll just track your weight and add 300 or so calories to the diet every time you go for a couple of weeks without weight gain.