Critique Diet : Long term quality muscle building

[pokkie]

I would appreciate it if you guys can comment on my current diet.

I am 27, 180lbs, 11% body fat. My diet has evolved over the last 3 years and I was wondering if I am on the right track.

Also keep in mind that I wish to make good solid gains when I am on a cycle but before I start another cycle I just want to make sure that my diet is good.

Meal Number	Time	Activity	P(g)	C(g)	F(g)	Ca(kcal)Energy (kJ)
1	06:00	ON Pro Complex Protein	60	5	1	270	
		100 ml Oats + honey	12.3	56.2	9.1		1443
							
2	09:00	2 x Chicken (200g)	48	0.6	0.6		860
		Rice (125g)		5.4	54	5.4		1200
		Cottage Cheese (100g)	11.5	5.2	1		310
		Udo's Oil Blend		Omeg 3, 6 and 9
		Udo's Beyond Greens	Fibre Supplement				
							
3	12:00	Tuna			27.1	0	0.7		485
		ON Whey Protein		24	3	1	120	
							
4	15:00	2 x Chicken (200g)	48	0.6	0.6		860
		Rice (125g)		5.4	54	5.4		1200
		Cottage Cheese (100g)	11.5	5.2	1		310
		Udo's Oil Blend		Omeg 3, 6 and 9
		Udo's Beyond Greens	Fibre Supplement				
							
5	18:00	Ostrich (250g)		60	2.5	0.75		1075
		Cottage Cheese (100g)	11.5	5.2	1		310
		Universal Shock Therapy					
		Universal Animal Pak					
							
	19:00 - 20:30	Evening Gym Session					
							
	20:40	ON Whey Protein		24	3	1	120	
		BSN Cell Mass					
		1 tbsp L-Glutamine					
							
6	21:00	Ostrich (250g)		60	2.5	0.75		1075
		Cottage Cheese (100g)	11.5	5.2	1		310
		Spinach			3.9	3	12.9		588
							
		total kJ converted to kcal			2394.67	
							
			Total		424.1	205.2	43.2	2904.67	10026

424.1 g protein
205.2 g carbs
43.2 g fat
2904 calories

Just some notes :
- Rice is Brown Rice
- ON is Optimum Nutrition
- ON Pro Complex : http://www.bodybuilding.com/store/opt/pro.html
- ON Whey Protein : http://www.bodybuilding.com/store/opt/whey.html
- Universal Animal Pak : http://www.bodybuilding.com/store/univ/animalpak.html
- Univeral Shock Therapy : http://www.bodybuilding.com/store/univ/shock.html
- BSN CellMass : http://www.bodybuilding.com/store/bsn/cell.html
- Udo's Choice Beyond Greens : http://www.udoerasmus.com/products/greens_en.htm
- Udo's Choice Oil Blend : http://www.udoerasmus.com/products/oil_blend_en.htm

What you guys think?

[pokkie]

Anybody have ANY feedback on my diet?

[FireGuy]

I would drop the protein down (100 grams at least) and replace the calories with carbs and fats. The ratio you have down would be good for a brief time or as a precontest diet but not for off-season every day nutrition.

[200byjune]

up your fat likw 15g. up carbs about 50g. lower protien about 75g

[200byjune]

meal 3 add a table spoon of flax seed oil with should have about 18g fat. after your workout have a carb source with about 50g carbs. cell mass has 10g carbs.