Diet for lean Mass

[FortKnox36]

Age: 19
Weight: 200lbs
BF: 11%


Hey/Sup fellas. I am new here on this site and this is my 3rd post. My first post about my diet was very poorly written and I appologize. Here is a better written diet, including the macros, my goals, etc.

I currently am on a cycle:

250 tes e/week 1-10
Winny 50mg/day 6-10
Clen /Nova for PCT

I am working on putting on some lean muscle mass and here it is:

9:00am- 2 scoops Nitrotech Protein
1 cup oatmeal (uncooked)
2g flax oil

{Calories: 620, Protein: 50g, Carbs:45}

11:30am- Cytogainer Protein shake

{Calories: 870, Protein: 54g, Carbs: 79g}

2:00pm- 3 slices whole wheat bread
1 slice cheese (fat-free)
6oz turkey
1 banana
1 scoop Nitrotech shake
1 yogurt (fat-free)

{Calories: 895, Protein: 84g, Carbs: 114}

3:00pm- Preworkout
Protein bar

{Calories: 270, Protein: 14, Carbs: 23}

3:00pm-4:30pm- WORKOUT

5:00pm- Postworkout
Cytogainer Shake -or- Steak (180g) and rice (1 cup)

{Calories: 870, Protein: 54g, Carbs: 79g}

7:30pm- 1 can of tuna on some salad
2g flax oil

{Calories: 100, protein: 55g, Carbs: 2}

10:00pm- 1 yogurt
Syntha-6 protein shake (timed-release)

{Calories: 340, Protein: 33g, Carbs: 37g}


*1 gallon of water daily*


Total: Calories: 3,965
Protein: 344g
Carbs: 379g


What i am trying to do with this diet is gain some nice lean muscle mass. Any constructive criticism would be appreciated. I am always looking to learn new stuff.

[drounds67]

I would try to add more whole foods. I think you should have one shake a day PWO. I also think you should lower the carbs before bed. Just my 2 cents.