Lean muscle mass diet... critique

Hi, I'm 5'7", 140lbs. Pretty athletic build (mesomorph). Anyways, I want some good quality lean muscle gain. I go to the gym three times a week (but should do 4-5). Here's my diet

6.30am
Warm glass of Metamucil (pynissilym husks :scratch: think that's how u spell it)
7am
Oats 1/2 cup
Water
Protien Powder (30g protien)
1 Banana

10am
Tuna (80gr in brine)
Mixed Vege Salad w/bean and flax oil

1pm
Chicken Breast grilled
Salad

4pm
Protien shake in no Fat Milk (50gr protien)
L-Carnatine
Glutamine
<<>>
PWO 6pm
Some meal consisting of
50gr protien
100gr carb
essential fat

before bed
Protien shake/no fat milk (on workout days)
Protien shake w/ water (on non-workout days)

I was thinking swapping the 4pm with the 6pm??

your diet needs work.

1: dont know what that is sorry
2: good but i would sugest eating some egg whites and maybe more oats
3:OK
4:add some carbs or fats...maybe brown rice OR flax oil
5:Ok
6:leave the fats out
7:try protein and flax

hope that works for you...

I really appreciate the input. So i can have my meal before my work out a hour before I work out???

Also, when I have my pwo shake, I then have a meal a hour later with just carb and protien - no fat.

Is there any other input??
I tried to keep the majority of my carbs to breaky and after work out. But I will add some brown rice in with my lunch. I don't like eggs at all, so is there some other way besides having a cup of bloody oats - soooo boring.

Protien in that is about 200gr
carb is around 100gr
fats (limiting to essentials) 60gr

my first thing at 6.30 is just fibre

oats are great bro...
and yes you can eat an ahour before going to the gym...also your pwo shake and the meal after should be protein and carbs NO FATS...after that you can have a protein/fat meal ofcourse fats coming from something good such as flax oil

you can make your aots with some sugar free jelly and it makes them taste better...i put splenda into them and works good. try it get used to it

Try to have another solid meal before your milk/pro shake on workout days. Make it pro/carb as well. On non workout days, make the meal also a solid meal, Cottage Cheese, meat etc...Eat it right before going to bed. Also L-Carnitine is worthless you need the Acetyl-L-Carnitine.

I feel hungry nearly all the time... It doesn't feel neough... but naturally, if I eat, I normally get bigger (fatter). Is there something I could do?? Is hunger just my body adjusting from the sh!t I use to eat, to know the more unrefined foods