Critique and Help Please - My Diet

[HammerCurler]

20 yrs old, 6'1" 180lbs, my ultimate goal would be to put on 20-30lbs in 1 year.

7:00am wake up
7:30am
6 Egg Whites
1-2 Whole Eggs
1/2 Cup Oats Microwaved
(w/ glass of water or juice)

10-10:30am
Whey Protein Shake w/ 1 TBLS Natty PB

12:30-1pm
1 Can Tuna/or 1 Can Chicken
3/4 Cup Brown Rice

Workout between 2&3 pm

PWO (5:00pm) (within 20 minutes of end)
Whey Shake (50g's protein)
Dbl dextrose (don't have this yet, waiting to ship in from US)

PPWO 1 Hour after PWO Shake (6-6:30pm)
1 Cup Lean Ground Beef
3/4 Cup Brown Rice

2.5-3 Hrs later (9:30pm)
Whey Shake (50g Protein)
1 TBLS Natty PB

11-11:30(right before bed)
Whey Shake (i can't afford the slow releasing Protein or Casein or whatever)
1TBLS Flaxseed Oil

First of all I think one of my problems is too many shakes throughout the day - I should probably be replacing the 9:30pm shake with actual solid food.

I think all of this only comes out to around 2500-Calories. I need 3500 or so to bulk. What i'm asking is: Where/when/what should I add in here to get my caloric intake up to 3500? I think i'm good for protein with around 350g? Should I replace the 9:30pm shake with solid food? More Meals?

Thanks for any suggestions. I want to get this fixed ASAP so I can actually start gaining some weight (It's been a month now working out HARD, and my body weight hasn't changed (i think it has even dropped) - my body looks better (harder, less fat), but overall I don't look much bigger)

PS I'm a student on a limited budget, therefore I don't have $$ to be buying all sorts of EFA's and different types of protein powder. I don't mind eating the same type of food each day, everyday.

[slizzut]

STANDARD CAPS

20 yrs old, 6'1" 180lbs, my ultimate goal would be to put on 20-30lbs in 1 year.

7:00am wake up
7:30am
6 Egg Whites
1-2 Whole Eggs
1/2 Cup Oats Microwaved
(w/ glass of water or juice)

LOSE THE WHOLE EGGS (THATS MIXING CARBS AND FAT) AND ADD MORE WHITES

10-10:30am
Whey Protein Shake w/ 1 TBLS Natty PB

MAKE THIS 2 TBLSPOONS (15g OF FAT)

12:30-1pm
1 Can Tuna/or 1 Can Chicken
3/4 Cup Brown Rice

THIS IS OK, IF ITS JUST 1 CAN OF TUNA I WOULD MAKE IT 1.5-2 CANS BECAUSE 1 CAN IS JUST AROUND 32 GRAMS OF PROTEIN, I'M NOT SURE ABOUT CANNED CHICKEN

Workout between 2&3 pm

PWO (5:00pm) (within 20 minutes of end)
Whey Shake (50g's protein)
Dbl dextrose (don't have this yet, waiting to ship in from US)

GOOD

PPWO 1 Hour after PWO Shake (6-6:30pm)
1 Cup Lean Ground Beef
3/4 Cup Brown Rice

THIS IS FINE AS LONG AS YOU MAKE SURE THE GROUND BEEF REALLY IS COMPLETELY LEAN

2.5-3 Hrs later (9:30pm)
Whey Shake (50g Protein)
1 TBLS Natty PB

YOU SHOULD MAKE THIS MEAL REAL FOOD BECAUSE YOU HAVE A LIQUID MEAL AFTER IT. TRY 1.5-2 CANS TUNA AND ALMONDS.

11-11:30(right before bed)
Whey Shake (i can't afford the slow releasing Protein or Casein or whatever)
1TBLS Flaxseed Oil

GOOD.

First of all I think one of my problems is too many shakes throughout the day - I should probably be replacing the 9:30pm shake with actual solid food.

I think all of this only comes out to around 2500-Calories. I need 3500 or so to bulk. What i'm asking is: Where/when/what should I add in here to get my caloric intake up to 3500? I think i'm good for protein with around 350g? Should I replace the 9:30pm shake with solid food? More Meals?

Thanks for any suggestions. I want to get this fixed ASAP so I can actually start gaining some weight (It's been a month now working out HARD, and my body weight hasn't changed (i think it has even dropped) - my body looks better (harder, less fat), but overall I don't look much bigger)

PS I'm a student on a limited budget, therefore I don't have $$ to be buying all sorts of EFA's and different types of protein powder. I don't mind eating the same type of food each day, everyday.

[HammerCurler]

STANDARD CAPS

Thanks slizzut! Anyone else? Suggestions? My biggest worry is the lack of calories.

When should my last carb meal be ? just my PPWO meal?

[HammerCurler]

Should I up my Carbs, and when? I need about 500 more calories for bulking.

See attached diet & values

[carbs-rule]

I don't think you have to lose the whole eggs. Mixing carbs and fat has not shown much evidence to store fat more, unless there is a lot of saturated fat, or a ton of fat in general. Two yolks aren't going do do much.

[HammerCurler]

bump for calorie increasing suggestions