diet critique plz

[bull69]

Hi guys, need a critique on this bulk diet.

STATS

Age: 20
Weight: 148
Height: 5'11"
Body fat: haven't checked recently

GOALS
Gain as much lean muscle as possible and minimize fat gain.

DIET

3200 calories on a 30/40/30 clean bulk
aiming for approx. 240P/320C/107F

Meal 1 - 7:30am (breakfast)
3 whole eggs + 3 egg whites 259 27 4 15
3/4 cup oatmeal 252 9 45 4
Supplements: One a Day Multivitamin
Total Cal:511 Protein:36g Carbs:49g Fat:19g


Meal 2 - 9:30am (preworkout meal)
1 1/4 scoop Optimum 100% Whey 150 29 4 2
3/4 cup oatmeal 252 9 45 4
Total Cal:402 Protein:38g Carbs:49g Fat:6g


11:00am - 12:00pm
GYM


Meal 3 - 12:00-1pm (post workout)
1 1/2 scoop Optimum 100% Whey 182 37 4 2
37g dextrose/37g maltodextrin 296 0 74 0
Supplements: 2g Vitamin C, 400IU Vitamin E
Total Cal:478 Protein:37g Carbs:78g Fat:2g


Meal 4 - 2:30pm
sliced turkey breast
1.5 tblsp Udo's flax oil 198 0 0 21
small sweet potato
Total Cal:429 Protein:30g Carbs:30g Fat:21g


Meal 5 - 5:30pm
1 can tuna 120 28 0 1
1 cup salad (romaine lettuce/cucumbers/tomatoes/carrots)
1.5 tblsp Udo's flax oil 198 0 0 21
1 cup decaf green tea
Total Cal:370 Protein:28g Carbs:15g Fat:22g


Meal 6 - 8:30pm (pre-bedtime meal)
5oz chicken breast 205 40 0 5
1/4 cup cottage cheese 49 7 3 1
2 tblsp peanut butter 226 9 7 18
1/2 cup romaine lettuce 24 3 3 0
Supplements: Calcium/Magnesium/Vitamin D combo
Total Cal:504 Protein:59g Carbs:13g Fat:24g

Meal 7 - around 3am
1 1/4 scoop Optimum 100% Whey 150 29 4 2
2 tblsp peanut butter 226 9 7 18
Total Cal:376 Protein:38g Carbs:11g Fat:20g

This diet adds up to around 266P/245C/114 and
3070 calories.

My main concern is the fact that i tend to put on fat quite easily on my bulk (which is why i'm adding cardio to my regular routine) but i think i also need to eat as strict as possible, so i appreciate any suggestions.

I know my carb intake is much lower than what i should be aiming for but im worried that increasing carbs quickly will lead to more fat gain.

Im also unsure about the nutrient and calorie breakdown of the chicken breasts, salads and sweet potato. Im guessing that the carb content of salads and the sweet potato are higher than what i put down, so i think that should boost up my overall carb consumption.

If any of my numbers seem wrong, please correct me.

Thanks [img]/forum/images/graemlins/smile.gif[/img]

[bull69]

bump

[sucramdw]

It looks pretty good...

[ QUOTE ]
Meal 7 - around 3am
1 1/4 scoop Optimum 100% Whey 150 29 4 2
2 tblsp peanut butter 226 9 7 18
Total Cal:376 Protein:38g Carbs:11g Fat:20g

[/ QUOTE ]

Take out the peanut butter and replace it with flax oil. Take the cottage cheese out of your 6th meal and put it in your 7th, with the whey, and some steamed vegis.

Have more flax at night (1st and last two meals)

You could also try rearanging your diet so you only have 6 meals, because getting sleep is very important, but if you will be up anyways, then ADD THE VEGIS. I tried steamed spinach last night...man was that gross...ADD SOME SPINACH!!

Try putting some chromium in there as well.

[bull69]

sucramdw...do you grind the cottage cheese, flax and whey up in a blender and drink it as a shake or do you eat them individually at night?

I used to do that but i found it harder to fall back asleep because of the time it took to eat everything. By the time i ate everything, i was wide awake and this would cause me to lose 30min-1 hour of sleep every night.

Although i have noticed that since i've been drinking only a protein shake, i seem to wake up a little earlier in the morning because im starving, so either way im losing some sleep over this [img]/forum/images/graemlins/confused.gif[/img]

Thanks [img]/forum/images/graemlins/smile.gif[/img]

[bsimpson]

[ QUOTE ]
bump

[/ QUOTE ]
you dont need to do this on this site man they will get to you

but it looks good man