help with lean bulker

hi guys im tryin to bulk and keep fat gains low can you help me with my with a lean bulking diet im 22 about 225lb 6ft bf about 12 %
i only eat clean food dont like junk any help would be great thanks guys

how this look

meal 1 6-7 egg whites or shake

cardio 40mins

meal 2 125g oats 6 egg 3 yolks

train

meal 3 gainer shake + banana

meal 4 125g oats 6 egg 3 yolks + whole chicken

meal 5 125g oats 2-3 turkey breasts

meal 6 shake 50g-60g protein

meal 7 2 pieces salmon salad

meal 8 300g-400g cottage chesse or 2-3 turkey breasts handful of nuts

my goal is to compete in 2 years

all comments welcome

thanks simon

I'd check the sticky (bulking one) atop the page for a general guide. Also, I don't see why you'd eat before cardio, but that's a whole other subject.

Read that guide above, it'll help you out a lot.


~SC~

thanks bro whats wrong with abit of protien before cardio i have always been told its a must so you dont eat in to muscle i only eat the egg whites when i dont have the money to buy shakes

Like I said, it's another subject totally, and I've covered it like 2349524989348598 times here alone. :)

If you do a search, you'll find lots of info. Eating before cardio is not a good idea, and it doesn't assure you won't lose any lean muscle mass. What does is doing the right kind of cardio, and knowing how to eat correctly the other 23+ hours of the day to maintain a positive nitrogen balance.

There is more to it as well, but I'm dead tired today.

~SC~