My diet - advice wanted

[Voltaire]

Ok i rate my diet as very good.
I am strict and stick to it constantly. I allow a cheat meal once per week, but sometimes feel that this is even cheating.

Stats are,
23 years,
86kg,
179cm,

I think my caloric intake is somewhere in the the 2100-2500 range, for no activity.

(Meal 1.)
1 cup of oats + 250ml skim milk.
1 tub of fruit 150 grams.(optional)
1 spoon of Peanut butter.

(Meal 2.)
28 grams of whey protein + 250ml skim milk.

(Meal 3.)
2 chicken thighs + avocado

(Meal 4.)
28 grams of whey + 250ml skim milk

(Meal 5.)
140 gram can of tuna

(Meal 6.)
Chicken breast + Barely (1 cup) and vegetables

(Meal 7.)
60 grams of whey + 150 grams of yogurt (fat free, natural sugar 12grams)
1 table spoon on Peanut butter.

thats what ive been on, more or less seeing good gains.
Any input welcome, starting to cut and wondering if,
Peanut butter should be cut due to excess fats( i have done this already),
and what else i can add to my diet.

any comments welcome!

[kalspic]

get some macros and we can go from there

[seriousmass]

Ok i rate my diet as very good.
I am strict and stick to it constantly. I allow a cheat meal once per week, but sometimes feel that this is even cheating.

Stats are,
23 years,
86kg,
179cm,

I think my caloric intake is somewhere in the the 2100-2500 range, for no activity.

(Meal 1.)
1 cup of oats + 250ml skim milk.
1 tub of fruit 150 grams.(optional)
1 spoon of Peanut butter.

(Meal 2.)
28 grams of whey protein + 250ml skim milk.

(Meal 3.)
2 chicken thighs + avocado

(Meal 4.)
28 grams of whey + 250ml skim milk IS THIS PWO? I'D REPLACE THIS WITH NATURAL PROTEIN / BROWN RICE / SWEET POTATO

(Meal 5.)
140 gram can of tuna

(Meal 6.)
Chicken breast + Barely (1 cup) and vegetables

(Meal 7.)
60 grams of whey + 150 grams of yogurt (fat free, natural sugar 12grams)
1 table spoon on Peanut butter. REPLACE WHEY WITH CASEIN PROTEIN. OR ELSE REPLACE ENTIRELY WITH COTTAGE CHEESE - SLOW RELEASE PROTEIN. DROP THE YOGURT, AND REPLACE WITH OATS. I'D HOPE THAT PEANUT BUTTER IS NATTY-PEANUT BUTTER.

thats what ive been on, more or less seeing good gains.
Any input welcome, starting to cut and wondering if,
Peanut butter should be cut due to excess fats( i have done this already),
and what else i can add to my diet.

any comments welcome!

Advice in bold.

Too many shakes IMO.

Terrible meal prior to bed.

Otherwise pretty good.

[Voltaire]

Yeah Pnb is all natty. I'll get some cottage cheese and do maybe 1 cup of oats as well before bed.

PWO i might switch over to your recommendations serious.
This is a just a sample of my diet, its not exactly what i consume day to day.
Thus i dont have the macros up. I've got a chart i use to work on my otehr comp so i usually go by that.

[Voltaire]

Updated Diet, critique wanted.

been diet enlightened some what. Give me and and all thoughts!

Today –

1 ½ cups of muesli, 250 mls of skim milk,
26g’s of whey.

Total calories = 664.3

Macros = 51.8P/10.5F/90.7C






500ml skim milk with 52g’s of whey

Total calories = 376.2

Macros = 70.6P/23.6C



6 egg whites and 2 yolks with 500ml skim milk and 26g’s whey-

Total Calories = 470
Macros = 67.1P/12F/23.6C


Half cup of muesli –
½ cup of muesli -

Total calories = 158.7
Macro = 5.5P/3.5F/26.3C


300g’s of chicken, half a slice of rotti bread


Total calories = 315.1

Macros = 60P/6F
2.1P/2.1F/11.95C


1 super shake –
¼ cantaloupe – 50 calories
100grams yogurt - 1.4P/2.15C/.75F

250mls skim milk - 9.3P/11.8C
52grams of whey – 52P

Total calories = 362.55


Lean Beef –

100 grams lean beef - 22P/4C

104 calories


Total calories – 2450.85


Im getting around 2400 at the lower end and 2800 at the higher end.

what meals can i add to up the cal count to 3k min. Im having a hard time doing so keeping it clean and lean.

Going for a lean Bulk.
Cardio 4 times weekly.