please critique

[benny23]

Hi guys,
first off stats H:5'11" W:180lbs BF:12ish% A:24 Training 2yrs serious 3yrs on and off. fairly high metabolism also.
ive decided to clean up my diet, ive hit a plateau for the last 6 months and im wanting to put on some lean muscle without much bodyfat. ill post diet below and am hoping to get some feedback as to whether you think this may help get results.

Meal 1: 1 cup oatmeal, 40g whey isolate, 8oz skim milk, 2 tbsp natural peanut butter
Meal 2: 8oz lean steak, 1/2 cup white rice, 1/2 cup vegetables
Meal 3: 8oz Chicken, 1 cup white rice, 1/2 cup vegetables
Meal 4: Mcdonalds chicken burger (cheat meal)(cal:408 pt:20 carb:37 fat:18)
Meal 5: 8oz Chicken, 1/2 cup white rice, 1/2 cup vegetables
Meal 6: 8oz Steak, 1 sweet potato, 1/2 cup vegetables
Meal 7: (post workout) 40g whey protein, 30g waxy maize, 1 tbsp natural peanut butter, 8oz skim milk.
total cal: 3,700 pt: 300 car: 300 fat: 125

[gym_junki]

U need to add a meal after your workout a shake is not enough you need food and if it's your last meal of day before bed time it should be a slow release of protein.

[little_dude]

Pr: 300 car: 300 fat: 125

This comes out to be about 3525 to me not 3700. Also fat seems to be quite high for a clean bulk. Also you should really only have a cheat meal a week not a day. You may also want to replace the white rice with brown rice.

[benny23]

cheers, I got the diet of another bodybuilding website so i just put the totals down to what they had on that. any thoughts as to what you think i should bring fat totals down to? and as far as the cheat meal i just tried to find something with similar macros to what the original meal that i replaced was. but yeah i might change the rice up aswell. thanks for the help.