Critique new lean bulk please

I love monring cardio so I am keeping it in. It clears my mind every morning and makes me function better so I will do it for 35 minutes at 75-80% every monring on empty and start breakfast about 20-30 minutes later.

meal 1: 10 egg whites, 1 1/4 cup oats with a few strawberries
meal 2: 2 1/2 sccops whey with 1 tbs. flax
meal 3: 8 egg whites with 4 whole eggs and a can spinach or green beans
pre workout: 1 1/2 whey and 8 fish oil tabs
post workout: 2 whey and 90 g. dextrose via smarties
ppwo: 12 egg whites and 60 grams carbs via girts
2 hours later: 8 oz chicken and 1 tbs. olive oil, can spinach or green beans

calories: 3000 +/- 100
protein: 290
carbs: 220 (excluding carbs from whey and veggies)
fat: 70 ( this does include the fat from whey and oats)

I want to get more fat but cannot squeeze it in any where. I want to try Hitt (sprints) on wed. and saturday so I will have P/C breakfast, hiit. followed by pwo with fewer carbs and a ppwo with about 50 grams from grits or brown rice and P/F the rest of the day. On Sunday I will cheat all day and get 4000 calories from ANYTHING low fat. I will add a little more sat. fat on the Wed. and Saturday.

Oh yeh, the morning cardio is only for the monring of the 4 workout days.

i think your diet is preaty good as far as how it is set up...now i dont know what your stats are so i cant really tell you if you need more calories or less.
but diet looks nice

6'0" 182 13-14% bf.

well depending on your metabolism ofcourse...but average you need about 500 more calories than what you burn daily in order to grow...DO THE MATH

sorry... but i dont think that your diet is in check... whats with all the eggs??
I would refer to the sticky lean bulk diet....
keep the eggs for breakfast...IMO

I think it looks decent, what do you have against eggs?

the only reason i dont eat egg whites after breakfast is because of all the sodium. but he is eating the whites...so how would they hinder results?

Egg whites are FAT free. Chicken is close but I know for a fact (in my case) egg whites keeps me leaner and harder than any meat does. Egg whites will take less time to get degested into stream but stays with me the came amount of time chicken does. This is based on something that Shwar5zenegger said in an article a few years ago. The 2 times I want a solid food but I want the protein to get into my system fast is monring and ppwo. The afternoon I am at school so the fats and protein are in a neat little package for me as opposed to a baggie of chicken and a cup full of oil or something. I have been doing this diet for 6 days and my weight is up 3 pounds and my waist is down about 1/4 inch, go figure. I am thinking of adding cottage cheese before bed just becasue I want to.

how is that a good bulk diet with hardly no carbs in it? Also isnt that alot of whey portien shakes?????

you eat candy for your pwo carbs?