Diet critique... night shift.

[Infidel101]

Starting first cycle next month. I work nights 12-14 hours a night. I train before work on the nights I work and then it alternates on my days off. (May go to two times a day on my days off to target areas that need more improvement)

Stats:

28
6'3
219 lbs
13-14% BF

Goals:

Pretty simple, get the most out of my cycle and put on as much quality lean muscle mass and strength as possible while limiting bloat and fat gain.


Meal 1:

6 eggs -3 whole, 3 egg whites - Frank's Red Hot or salsa for added flavor
2 pcs whole wheat toast
1.5 cup of oats

Meal 2:

2 scoops whey protein
1 scoop micronized creatine
1 banana
Bcaa's

Gym

Meal 3: -Immediately after workout

2 scoops protein
1 scoop micronized glutamine
3 rice cakes with natural PB

Meal 4: -1 hour later

10 oz chicken
1 cup jasmine rice/brown rice
1 cup broccoli/asparagus/spinach


Meal 5:

8-10 oz tuna/talapia
1-2 cups of spinach
1 scoop whey protein

Meal 6:

10 oz quality steak/tips
1 cup brown rice
1 cup broccoli

Meal 7:

1-2 scoops casein protein before bed.


This is my average workout day diet. On days I don't train I remove the post workout shake but still eat 6 meals. I drink at least a gallon of water a day, take fish oil, flax seed oil. Limiting sodium as much as possible throughout the cycle. Obviously, some days the meals will be identical. This is simply due to not making it to the grocery store or for ease of preparation. I try to mix the meals up though to keep it from getting dull.

Workout is a 3 day split-

1- Chest/Tri's
2- Back/Bi's
3- Legs/Shoulders
Off
Repeat.

Cardio is 15-20 minutes at the start of every workout day (climber or rower) plus my daily run with the dog in the morning.

Looking for any suggestions for additions or things to remove. I've been pretty strict with this diet for going on a month now and have already had some decent results in the mirror. Diet wasn't terrible prior but, not the best. Just gearing up for the strict diet to come and hopefully laying good groundwork for better lifestyle. Although, I may need a second job to pay for my food!

[Infidel101]

Quick bump for last minute suggestions. Starting Monday...

[digsy1983]

Post the macros (calories split up into protein/carbs/fats) of your daily diet.

Probably too low on carbs, and real food is better than the 3 protien shakes.

[digsy1983]

I was thinking bout a bulk soon and started to plan out a diet plan. Workout days 3200 calories split 40/45/15 carbs/protein/fat rest days 2400 cals split 40/40/20. I'm 28 6'2 and 198lbs.