wanting to bulk lean

[Bigload]

hi i am wanting to bulk lean, this is my diet at the mo, im off work so can spend the time training, i do more cardio then your average weightlifter, am on cycle, test e/test p /decker
just wasnt sure if i was having to many protein shakes and if i should up my carb meals due to the cardio?
age 32
height 178cm
weight 196lbs
bf- 14%
workout out weights 6 days a week
cardio every morning 30-40mins
cardio again in the arvo(mma) 1.5hrs

-cardio
7am
1cup oats 2scoops protien

9am
8egg white ommlet 1 yolk
1 sweet potato or 2x bannana

11am
200gm basmati rice
250gm chicken or beef
50gm veg

12 pm -weights
after training 3scoops of protien and a bannana

PWO 2pm
200gm basmati rice
1 tin of tuna(180gm)

PPWO 4pm
200gm basmati rice
250gm chicken/beef/fish
50gm veg

4:30 or 5pm cardio

7pm
250gm steak/chicken or fish
large salad

9pm
protien shake
snacks: almonds, peanut butter, muslie bars

any advice would be great, thanks in advance

[smalltime7]

i am curious how long you been on this diet?

[gbrice75]

hi i am wanting to bulk lean, this is my diet at the mo, im off work so can spend the time training, i do more cardio then your average weightlifter, am on cycle, test e/test p /decker
just wasnt sure if i was having to many protein shakes and if i should up my carb meals due to the cardio?
age 32
height 178cm
weight 196lbs
bf- 14%
workout out weights 6 days a week
cardio every morning 30-40mins
cardio again in the arvo(mma) 1.5hrs

-cardio
7am
1cup oats 2scoops protien

9am
8egg white ommlet 1 yolk
1 sweet potato or 2x bannana

sweet potato yes, no bananas!

11am
200gm basmati rice
250gm chicken or beef
50gm veg

Good meal!

12 pm -weights
after training 3scoops of protien and a bannana

Drop the banana - add complex carbs here

PWO 2pm
200gm basmati rice
1 tin of tuna(180gm)

Good!

PPWO 4pm
200gm basmati rice
250gm chicken/beef/fish
50gm veg

4:30 or 5pm cardio

7pm
250gm steak/chicken or fish
large salad

Dressing?

9pm
protien shake
snacks: almonds, peanut butter, muslie bars

Casein protein? No muslie bars, stick with the nuts/nut butters

any advice would be great, thanks in advance

Pretty good diet, a few suggestions above in bold. Really would need to see macros for each meal to go further

[Bigload]

thanks for that, i havnt worked out the macros, but will try and get round to it, ive just been taking normal protien at night but will look into the casien, i also put prime mince in there when im bored with the other meats.