Clean Bulking diet - please rip apart

[shifty_git]

hi guys!

Aims - A slow but constant increase in solid muscle. I try not to bloat then cut as i have issues with puffy tits with this method.

Stats - 27, 5`10, 210lbs, 12%bf

work out 3-4 times per weeks, weights on all occasions and cardio 2 times per week. (plus vigorus sex of course! lol)

Have pretty much stuck to this diet for over a year now - with one cheat meal per week and maybe a few (literally a few) beers on a weekend night.

Breakfast

Porridge with serving of protein added
2 eggs + 2 egg whites
Fruit
MEGA Protein Shake

Snack

Half can of tuna
Half Piece of chicken
Cup of veg


Lunch

Sandwich
Cup of Steamed veg
Cup of Rice or Pasta
Chicken Drumstick
Crisps
Choccy Bar
Fruit x 2


Afternoon snack

Half can of tuna
Half piece of chicken
Cup of steamed veg


Evening Meal

What ever the GF cooks! normally pretty healthy though



Pre-WO Protein Shake

Workout

Post WO Protein Shake
Banana
Dextrose

Cottage Cheese b4 bed

TOTALS
Protein 360g
3398 cal

Any tweeks people could suggest?
cheers!

[AandF6969]

Where did you get your totals on protein and daily calories?

It would help if you could break each meal down into protein/fat/carb counts.

To me it looks like that is not near to 3398 calories.

[ricker35910]

i'd throw in alot more complex carbs to each meal, i believe i've only seen 2 meals witha good portion of carbs. being 210#s i'd up your protein to 400g's and take in around 600g's of carbs to put some good size on

[shifty_git]

hey guys - thanks for ya replys!

well im ganna admit of the the fat intake i havent properly ever worked that out, but am now ganna do so i can post it for ya.
have just kinda gone on eat pretty lean and do extra cardio of ma body fat raises slightly.

Sorry the individual protein and carbs arnt listed, took it from ma diet plan i have typed out.
Have attached the diet plan as a text doc so i dont have to repeat that.

As ma workout is in the evenings more complex carbs at lunch and afternoon snack? Always tried to go for a medium higher intake rather than a high high intake as never wanted bloat and gyno (had a little natty gyno when im ma late teens n early 20's)

cheers guys, legend as always!

(p.s ignore my shopping list! ha ha)

[AandF6969]

It would help a lot to see your carbohydrate and fat metrics on each meal...

[shifty_git]

It would help a lot to see your carbohydrate and fat metrics on each meal...

ganna sit and work them out instead of concentrating at work today.

will post them this evening (uk time)

cheers for ya help fella, that extra 10% of knowledge makes all the difference!