Diet Critique

[geneticallyAlpha]

Coming back from injury. Havnt trained for 6 months.
Only been doing cardio for last month EOD.

5'9. 79-82kg. right on 80kg atm. (175-6lbs)

Diet was designed to be taken while on cycle.
wont be on cycle for a while
I want to do as much of a "clean bulk" if thats possible.
I do not want to put on any unnessessary fat in the process.

Will be going on cycle later in the year.

Meal 1
150g Oats
4 Egg Whites
1 Whole Egg
1 Fruit

C=85g
P=40g
F=14g
Cal=626

Meal 2 (PWO)
350g Rice
40g Protein Shake
1 Fruit
1tbsp Olive Oil

C=82g
P=41g
F=21g
Cal=681

Meal 3,4
350g Rice
130g Chicken
1 Fruit
1tbsp Olive Oil

C=79g
P=41g
F=20g
Cal=660

Meal 5
350g Rice
150g Lean Beef
100g Vegtables

C=79g
P=39g
F=7g
Cal=535

Meal 6
50g Protein Shake

C=4g
P=40g
F=2g
Cal=194

TOTAL
C=408g
P=242g
F=84g
E= 3356 calories / 14050KJ

Thanks

[YoungGunsNY]

Meal 6 - casein protein shake or whey?
And I been knocked on for fruit (banana) in my diet bc of the high sugar content...clarify what kind of fruit as some are low in sugars and acceptable.

[geneticallyAlpha]

just whey protein