Critique my diet

[kn0bbme]

I am currently 180lbs and trying to bulk with minimal fat gains. I am not on any ASS right now but plan to run a tes, tren, and either var or whinny cycle in the near future. I want to get my diet perfect before i start.
According to the Harris Benedict Formula my maintenece calories are 1946. The spread sheet i used calculated that in order to bulk i should be consuming 3515cals. Of those 3515cals 352 grams protein, 78 grams fat, and 352 grams carb. The ratio is than 40/20/40. I came up with this diet to get as close to those numbers as possible. Please critique the shit out of it.

Protein Fat Carb Cals.
7AM
1 cup oatmeal 12 6 54 300
1 cup fat free milk 8 0 12 80
2 scoop whey 46 3 6 220
TOTALS---------------------------------------66 9 72 600

10AM
2 scoop whey 46 3 6 220
2 Cup fat free milk 16 0 24 160
1/2 cup brown rice 6 2 64 300
TOTALS--------------------------------------68 5 94 680

1PM
6 chicken tenders 87 1.5 3 360
1/2 cup brown rice 6 2 64 300

PWO
2 scoop whey 46 3 6 220
80g dextrose 0 0 80 300
TOTALS--------------------------------------46 3 86 520

PPWO
200 grams turkey breast 34 4 8 208
2 piece whole weat bread 6 3 26 160
2 tbsp fat free mayo 0 0 4 20
TOTALS--------------------------------------40 7 38 488

Before Bed
2 scoop whey 46 3 6 220
2 tbsp flax 0 28 0 260
TOTALS---------------------------------------46 31 6 480

GRAND TOTALS-------------------------------359 58.5 363 3428

My numbers dont match what is recomended exactly but i think this should be pretty good. I also take a multi vitamin and drink around a gallon and a half of water a day. I plan on having cheat days sat and sunday allthough i plan on training my legs sat. so my eating cant be that bad on sat.

I know that i need some veggies but what meals should i put them in and will 1 1/2 cup of baby spinach be enough?
I htink this diet will make my ratio 40.7/15/41.25(doesn't equal 100 not sure of my math) What does this diet make my ratio if i am wrong?
I also do 30 minutes of cardio 4 or 5 times a week. I either jog at 6 miles an hour or walk at 3.5 on an incline of 15 according to the treadmill when i walk i burn like 450 cals i dont know how much i burn when i jog.
Please critiqu this heavily any recomendations would be greatly appreciated!

[kn0bbme]

Anybody?

[taiboxa]

Read stickies
too many shakes way to many shakes.
i hate milk
bread are weak carbs
and read stickies again.

[SwoleCat]

Ditto!

~sc~

[kn0bbme]

According to the Harris Benedict Formula my maintenece calories are 1946. The spread sheet i used calculated that in order to bulk i should be consuming 3515cals. Of those 3515cals 352 grams protein, 78 grams fat, and 352 grams carb. The ratio is than 40/20/40. I came up with this diet to get as close to those numbers as possible. Please critique the shit out of it.

Protein Fat Carb Cals.
7AM
1 cup oatmeal 12 6 54 300
1 cup fat free milk 8 0 12 80
1 cup egg beaters 24 0 4 120
2 piece fat free cheese 8 0 4 50
100 grams turkey breast 17 2 4 104
TOTALS----------------------------------------69 8 78 654

10AM
1 can tuna 30 7.5 0 200
2 tbsp fat free mayo 0 0 4 20
1/2 cup brown rice 6 2 64 300
TOTALS---------------------------------------36 9.5 68 520

1PM
6 chicken tenders 87 1.5 3 360
1/2 cup brown rice 6 2 64 300
TOTALS----------------------------------------93 3.5 67 660

PWO
2 scoop whey 46 3 6 220
80g dextrose 0 0 80 300
TOTALS--------------------------------------46 3 86 520

PPWO
1 can tuna 30 7.5 0 200
2 tbsp fat free mayo 0 0 4 20
1/2 cup brown rice 6 2 64 300
TOTALS---------------------------------------36 9.5 68 520

Before Bed
2 scoop whey 46 3 6 220
2 tbsp flax 0 28 0 260
TOTALS---------------------------------------46 31 6 480

GRAND TOTALS--------------------------326 64.5 373 3874

This is what I came up with I got rid of the bread and got rid of 2 shakes. Now my protein is a little low, fats a little low (but I think it is a good thing), and my carbs are a little high along with my total cals. I still don’t have any vegetables I was thinking of incorporating 1½ cup baby spinach somewhere. I have read the stickies a few times and this is what I came up with from the stickies and the advice I got from my first post. Please critique and make some recommendations. I know that no one is going to do all he work for me but please be more specific than just “read the stickies”
Thanks in advance for any help

[taiboxa]

need more EFA's
not exactly good but not bad either..
btw .. you cant absorb 93gPro in one meal

[kn0bbme]

what can i eat to get more efas. If i got rid of some of the chicken in my meal at 1 and added some flax seed oil would that be better or is it over kill on the flax seed oil. It would also be mixing fats and carbs. do you have any suggestions. is there anywhere i can add some more flax oil

[kn0bbme]

how bout this revision

Protein Fat Carb Cals.
7AM
1 cup oatmeal 12 6 54 300
1 cup egg beaters 24 0 4 120
2 piece fat free cheese 8 0 4 50
100 grams turkey breast 17 2 4 104
TOTALS----------------------------------------61 8 66 574

10AM
1 can tuna 30 7.5 0 200
2 tbsp fat free mayo 0 0 4 20
1 tbsp flax 0 14 0 130
TOTALS---------------------------------------30 21.5 4 350

1PM
4 chicken tenders 58 1 2 240
1 cup brown rice 12 4 128 600
TOTALS----------------------------------------70 5 130 840

PWO
2 scoop whey 46 3 6 220
80g dextrose 0 0 80 300
TOTALS--------------------------------------46 3 86 520

PPWO
1 can tuna 30 7.5 0 200
2 tbsp fat free mayo 0 0 4 20
1/2 cup brown rice 6 2 64 300
100 grams turkey breast 17 2 4 104
TOTALS---------------------------------------53 11.5 72 624

Before Bed
3 scoop whey 69 4.5 9 330
2 tbsp flax 0 28 0 260
TOTALS---------------------------------------69 32.5 9 590

GRAND TOTALS--------------------------329 81.5 367 3498

[taiboxa]

hard to over kill flax as long as you are w/in your proper macros
in a 50/30/20 diet i get about 60+g Fat from Flax and about 12gFat from yolks...