lean bulking/cutting diet criticism wanted....

[dazbo]

OK Ive sorted my diet plan out for the following cycle I am going to be starting next week. Here's the Cycle -

wk 1-10 = Test prop @ 150mg EOD
wk 3-10 = VAR @40mg ED
INC Clen (Amounts TBC)

Its my second cycle After a shit one (Long story, back to same weight as I started at AFTER the cycle!! But thats enough on that now!)

My stats are -

Training 6 yrs
weight 188lbs
Height 5'10"
age 23
BF % approx 10-12%
17.5" arms, 29" waist, Chest ?!?! Broad anyway!!
Bench Max - 350lbs Bar/150lb DBells
Bi Curl - 165lbs
Shoulder Press - 250lbs bar/110lb DBells
Stiff legged (Romanian) Dead lift - 460lbs 1RM
Free Squats - 425lbs
Reverse Bent over Rows (Smiths machine) - 250lbs

My aims are to gain as much QUALITY muscle as possible, while also losing fat and dropping BF % down to single figures, strength increase would be great.

My diet is as follows -

Meal 1 -
** 4 egg whites + 0.5 cups oats
OR Oats plus Whey Protein
OR Weetabix x 4 plus Whey Protein Shake (35gprot)
OR Weetabix x 4 plus Protein Bar (Homemade - 650cals 40g prot/35g/carb/40g fat - made with peanut butter/oats/whey)
**INC Tablespoon Flax Oil**

Meal 2 -
** 2 x tuna patties (Homemade - oats/tuna/olive oil/herbs/egg whites - 217cals 25g prot/6g carbs/8g fat)
OR 100g Lean minced Beef/Turkey + Cottage cheese
OR Tin Tuna in sunflower oil Plus few Almonds

Meal 3 -
** Chicken Breasts x 2 in little marinade

Meal 4 -
** half Cooked chicken
OR Chicken Pieces (2oog)
OR Lean Meat and salad Sarnie/Pita (Wholemeal)

Meal 5 - PWO

** 33g Whey + 60g Dextrose

Meal 6 - PPWO

** Spag Bol + Wholemeal pasta
OR Chicken + Brown Rice
OR Chicken + Veg
OR Chicken + Pasta
OR Tuna/Pasta (Wholemeal)/Mayo combo
OR Tuna Bol + Wholemeal Pasta
OR Chicken Breast + Curry Sauce + Brown Rice

Meal 7 - Before Bed

** 4 Whole Eggs + Cottage Cheese + Tablespoon Flax

Supplement with High Strength Multi Vit, 2g Vit C, Glucosamine plus Chondroitin, Fish Oils.

Total cals - 4000cals
Total Protein - 440g
Total Carbs - 165g
Total Fats - 169g
Ratios of cals - 45:16:39 (P:C:F)

I hope I've included everything!! I've also attatched a picture of the diet breakdown from Fitday so you can see the details.