Please critique diet!

[Ajc330]

I am 190 at 5'11 and i am trying to put on some LBM

6 AM Meal 1: 1.5 scoops of whey protein - 22g pro 14g carbs 1g fat 150 cals
3 egg whites - 18g p 3g c 0g f 90 cals
1/2 cup of oats - 6.5g p 27 c 2.5g f 155.5c

total - 46.5g pro 44g carb 3.5g fat 395.5 cals

1030 AM Meal 2: (I know this meal is far from meal 1 but i got class =\ )
1 tin can tuna - 32.5g pro 0g carbs 1.5g fat 150 cals
2 slices ww bread - 8g p 28g c 2g f 160 cals
2 rice cakes - 2g p 22g c 0g f 100 cals
total - 42.5g pro 28g carbs 3.5g fat 410 cals

1:15 PM Meal 3: 1 box Perdue Shortcuts - 40g pro 5g carbs 5g fat 225 cals
1/2 cup brown rice - 4g pro 33g c 1g f 150 cals
1 scoop cell mass- 40 cals

total - 44g pro 38g carbs 6g fat 415 cals

4:15 PM PRE-Meal 4: 1 apple - 19g carbs 72 cals
1 bag soy crisps - 10g pro 18g carb 4g fat 140 cals

total - 10g pro 37g carb 4g fat 212 cals

6:15 PM WORKOUT - sugar free red bull car ride to gym 5 cals

7:30 PM PWO Meal 5: 3 scoops whey proten - 43g pro 28g carb 2g fat 300 ca
1 large banana - 31g carb 121 cals
1 scoop cell mass - 40 cals

total - 43g pro 60g carbs 2g fat 461 cals

8:15 PPWO Meal 6: 1 tin can of tuna - 32.5g pro 0g carb 1.5g fat 150 cals
1/2 cup of yams cubed - 1g pro 19g carb 0g fat 68 cals

total - 33.5g pro 19g carb 1.5g fat 218 cals

9:30 PM Last meal 7: 6oz steak - 44g pro 0g carbs 12g fat 294 cals
1oz raw almonds- 6g pro 6g carb 15g fat 170 cals

total - 50g pro 6g carbs 27g fat 464 calories


TOTAL FOR THE DAY - 272g PRO 172g CARBS 47.5g FAT 2575.5 CALS

[IBdmfkr]

What's your current Bodyfat?
What is your metabolism/build like? (ecto/****/endo?)

What is your required maintenance calories for each day?

[Ajc330]

body fat i am not sure i am guessing around 16-18%
I am a ****morph and my required maintenance calories are 2009 times 1.35 for my daily activity=2712

[Ajc330]

^--m e s o m o r p h

[IBdmfkr]

You're not a m e s o if you're 16-18%, I'd say you fall more on the endo especially with such low maintenance caloric needs. m e s o's stay very lean and muscular, normally being a bit superior genetically.

Anyhow, diet doesn't look bad and the caloric intake looks good for a fairly lean bulk.

Things I'd change:
Meal 1: drop the whey and add more eggwhites
Meal 3: Not sure what Perdue shortcuts are?
Preworkout: ? Try a lean source of protein like chicken or fish with a faster acting carb source such as potato or rice.
Last meal: too much fat IMO, no need to add almonds to a fatty meat, try adding some green veggies in there for fiber? Maybe distribute some fats to meal one with a 1 or 2 whole eggs?

[Ajc330]

thanks for the help IB this is the kind of advice i was looking for
perdue shortcuts is a box of chicken you just got to heat and it is sliced and trimmed and already prepared, very nice =)

[IBdmfkr]

Be careful of things like that because of the sodium content on preserved and pre-prepared meats.

Fresh meats are always better, you can pre-cook them and put them in the freezer or the fridge days in advance.

[Ajc330]

good advice, thanks for the help IB ^^