Another Dam Diet Critique

[HDman]

I’m 6’1 and weight 215 and my main goal is to add muscle no necessarily cut or load. My workout does include cardio. Im writing up this diet, and although its not finished I thought I get some help. Thanks


After 30 min Workout
8:00
8 Egg Whites + 1 Yolk
1 1/2 Oatmeal

9:00
Flax

11:30
1 Cup FF Cottage Cheese
2 Slices Wheat Bread

Workout

Post workout supplement

45 Min after workout
5 Rice Cakes
8 oz Chicken
1 Yam
V8 Juice

3:00
Meal Replacement

7:00
12 oz Top Round Steak
1 cup Oatmeal

9:30
1 cup FF Cottage Cheese
Nitrotech Nighttime

Totals: Protein 331 - Carb 345 - Fat 97 - Fiber 40 - Calories 3434

[*Narkissos*]

I’m 6’1 and weight 215 and my main goal is to add muscle no necessarily cut or load. My workout does include cardio. Im writing up this diet, and although its not finished I thought I get some help. Thanks


After 30 min Workout
8:00
8 Egg Whites + 1 Yolk
1 1/2 Oatmeal

9:00
Flax

11:30
1 Cup FF Cottage Cheese
2 Slices Wheat Bread

Workout

Post workout supplement

45 Min after workout
5 Rice Cakes
8 oz Chicken
1 Yam
V8 Juice

3:00
Meal Replacement

7:00
12 oz Top Round Steak
1 cup Oatmeal

9:30
1 cup FF Cottage Cheese
Nitrotech Nighttime

Totals: Protein 331 - Carb 345 - Fat 97 - Fiber 40 - Calories 3434

1:To start off:

You said you were 215 but you didn't say what your bodyfat percentage was.

Assuming it to be average (appr. 10 %... i.e. LBM of 194 lbs)... your daily calories would fall in the 2328 kcals (maintenance i.e. 12 kcals per lb LBM) to 2716 (lean bulk i.e. 14 kcals per lb LBM) range.

Assuming this...your above-mentioned diet is a tad too high in calories.

2: your meal at 9 a.m. isn't an actual meal...as it consists of just flax.

3: Meal 6 (at 7 pm) is neither a PWO1 or pwo 2 meal...AND it combines pro/fat/carbs... The carb component is unnecessary

4: Meal 7 (9:30 pm)...you're simply trying to pile in too much protein... decide which source you're gonna use (nitro tech p.m. or FF cottage cheese). If you decide on cottage cheese...add some fat