plz help adjusting this diet!!!

[ruSsian_Bear]

Age: 31
Height: 6ft 3in
Weight: 190 lbs
Body Fat: 14%
Training Experience: 10 years
BMR = 1963
TDEE = 3386

I have been eating right and healthy for the past 7 years. Worked out to stay in shape but not to get huge. Time has come to bulk up. After weeks of reading other posts i have put together a diet that i want to run for a month and then do my first cylce. Plz guys, any input bad or good is very much appreciated.

Meal 1, 6am
2 scoops whey protein 240/48/6/2
1/2 cup of oats 150/5/27/3

WORKOUT

Meal 2 PWO, 8:15am
2 scoops whey protein 240/48/6/2
1/2 cup of oats 150/5/27/3
1 bannana 105/1/27/0

Meal 3 PPWO, 9:15am
brown rice 2 cups 430/10/88/4
4 oz chicken breast 220/32/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 4, 11:30am
yams 2 cups 272 gr 354/4/84/0
4 oz chicken breast 220/32/0/8

Meal 5, 2pm
meal replacement packet 240/38/17/3

Meal 6, 4pm
yams 2 cups 272 gr 354/4/84/0
london broil steak 4 oz 172/24/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 7, 6pm
turkey breast 4 oz 172/24/0/8
steamed broccoli 1 cup 91/5/9/5

Meal 8, 8pm
2 scoops casein protein 240/48/6/1
2 tbsp almond butter 180/4/6/16

Fish Oil caps mornings and Flaxseed Oil caps @ night

Total is 3568/334/393/71

According to Milos Video i should be at 400 protein and 500 carbs for my body type and goal, tryed to make it with those numbers and to be @ 3600 calories but lack experience in dieting.

Thanks.

[Damienm05]

Looks pretty good. I don't think you need 400g pro - I think at almost 400g carbs, 300 would be fine. Looks like a well-structured diet. I'd say try to even-out your carbs more throughout the day (you have 90 in some meals and less than 30 in others, earlier in the day). Shoot for 50-70g in each meal until you stop eating them in the evening. Do everything in your power to cut the meal replacement packet and have some chicken with a cup of rice or something.

[ruSsian_Bear]

Anyone else????? Otherwise I will be forced to believe its PERFECT

[caffeine_menace]

Age: 31
Height: 6ft 3in
Weight: 190 lbs
Body Fat: 14%
Training Experience: 10 years
BMR = 1963
TDEE = 3386

I have been eating right and healthy for the past 7 years. Worked out to stay in shape but not to get huge. Time has come to bulk up. After weeks of reading other posts i have put together a diet that i want to run for a month and then do my first cylce. Plz guys, any input bad or good is very much appreciated.

Meal 1, 6am
2 scoops whey protein 240/48/6/2 Do real food here like eggs
1/2 cup of oats 150/5/27/3

WORKOUT

Meal 2 PWO, 8:15am
2 scoops whey protein 240/48/6/2
1/2 cup of oats 150/5/27/3
1 bannana 105/1/27/0

Meal 3 PPWO, 9:15am
brown rice 2 cups 430/10/88/4
4 oz chicken breast 220/32/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 4, 11:30am
yams 2 cups 272 gr 354/4/84/0
4 oz chicken breast 220/32/0/8

Meal 5, 2pm
meal replacement packet 240/38/17/3 Again do a real meal(maybe tuna and brown rice???

Meal 6, 4pm
yams 2 cups 272 gr 354/4/84/0
london broil steak 4 oz 172/24/0/8
baby spinach leafs (no dressing) 1.5 oz - 40 gr 5/1/3/0

Meal 7, 6pm
turkey breast 4 oz 172/24/0/8
steamed broccoli 1 cup 91/5/9/5

Meal 8, 8pm
2 scoops casein protein 240/48/6/1
2 tbsp almond butter 180/4/6/16

Fish Oil caps mornings and Flaxseed Oil caps @ night

Total is 3568/334/393/71

According to Milos Video i should be at 400 protein and 500 carbs for my body type and goal, tryed to make it with those numbers and to be @ 3600 calories but lack experience in dieting.

Thanks.

Im no expert and still working on my diet but real food is always a better option than to many shakes or meal replacement stuff...

[vaders4]

I'm going to agree and say too many shakes. I think any more than 2 is too much.