Could someone please be so kind as to critique my diet plan

[mick86]

Stats

Age: 24

Experience: 5 years training, 4 cycles under my belt

Weight: currently 80kg at 9% bf. Have been off cycle for 12 months during which time my training was hindered by circumstances out of my control. I'm back on track now and very focused

Pic thread + cycle history http://forums.steroid.com/showthread.php?t=335049
(scroll down or to the 2nd page to see most recent pics)

Prior to the last 12 months my weight was 83kg 7% bf during summer and up to 98kg approx 13 %bf during winter

Thought I'd finally go out on a limb and post my diet plan. After all I have made many posts regarding cycle ideas, seems sensible that I put just as much thought (if not a hell of a lot more) into my diet. This in general reflects a change in my views regarding cycling/diet.


Clean high calorie bulk whilst on cycle
(Daily totals at bottom only ruff atm, exact totals will are higher. In the past I have achieved good results when working instinctively)


-----------------------------
Meal 1 (Carb/Pro)
10am


2 cup Oatmeal
1 Banana
3 Eggs
4 Egg whites
30g Whey

-----------------------------
Meal 2 (Pro/Fat)
12:30pm


50g Ham
2 tbls Cheese
1 Tomato
0.25 cup Mushroom
3 Eggs
4 Egg whites

-----------------------------
Meal 3 (Carb/Pro)
4pm


180g Tuna in water
1 cup Rice
420g Baked beans
4 cup Salad

-----------------------------
Meal 4 (Carb/Pro) Pre Work Out
7pm


250g Chicken breast
1 Sweet potato
1 cup Vege
30g Whey
30g Waxy maize

-----------------------------
Train 8pm-9:30 (90 mins)

-----------------------------
Meal 5 (Carb/Pro) Post Work Out
9:30pm


60g Whey
60g Waxy maize

-----------------------------
Meal 6 (Car/Pro)
10:30pm


250g Red meat
1 cup Rice
2 cup Vege

-----------------------------
Meal 7 (Pro/Fat) Bedtime
12:30am


0.5 cup Cottage cheese
0.3 cup Macadania nuts
1 tbls Nut spread
30ml Flaxseed oil

-----------------------------
Bed 1:30am - Asleep by 2am

-----------------------------
Meal 8 (Pro/Fat) Mid sleep snack
5:55am


0.5 cup Cottage Cheese
2 tbls Nut spread


Estimated Grand Daily Totals

4694 cal
19481 kj

458 g protein
267.2 g carbs
199.2 g fat


Additional notes:

Some days I will mix things up due to differing sleeping/training times.

On those days meal order will change

From

Car/Pro
Pro/Fat
Car/Fat
Car/Pro (Pre Workout)
Car/Pro (Post Workout)
Car/Pro
Pro/Fat
Pro/Fat (Mid Sleep)

To:

Car/Pro
Pro/Fat
Pro/Fat
Car/Pro
Car/Pro (Pre Workout)
Car/Pro (Post Workout)
Car/Pro
Pro/Fat (Mid Sleep)

With some slight variations in food, mainly 180g extra tuna but 30 less fat


Rather than working things out exactly, I used the following formula to estimate kilocalories based on approximate carb/pro/fat totals

Per g of pro/carb/fat kiolocal =

Protein 4cal 16.7kj
Fat 9cal 37.7kj
Carbohydrate 4cal 16.7kj

Thanks to http://www.caloriesperhour.com/tutorial_gram.php