Hardgainer diet with macros for feedback

[1stofaseries]

Came from 177 since June by eating everything in sight, and gaining the first body fat I've ever known. You guys inspired me to make a real diet and get serious.

So its taken a little longer than expected but ive got the diet. from reading hundreds of posts i know the feedback is going to be less fat more protein, but please give all feedback.

im 27
6'4"
193lbs

GOAL: 225

meal 1
granola + yogurt
wheat bread with peanut butter
shot of olive oil
syntha6 protein + fat free milk
52:91:55 (p:c:f)

meal 2
wheat pasta + alfredo
syntha6 protein + fat free milk
38:70:13

meal 3
ground beef + sour cream + cheese in a bowl
spinach + blue cheese salad
48:3:32

meal 4
chicken breast + brown rice 1 cup
53:35:10

pre workout
mri black powder
bsn volumaize
0:31:0

post workout
bsn true mass shake
2 cups fat free milk
64:100:16

meal 5
8 oz top sirloin
1 sweet potato
broccoli
72:24:12

meal 6
casein protein
fat free milk
33:15:1

Totals
calories 4195
protein: 360
carbs: 369
fat: 138

Please critique!

Thanks a lot guys I'm really working on this stuff now!!!!

[1stofaseries]

forgot: 2058 BMR 3191 TDEE

any thoughts appreciated.

[gbrice75]

Came from 177 since June by eating everything in sight, and gaining the first body fat I've ever known. You guys inspired me to make a real diet and get serious.

So its taken a little longer than expected but ive got the diet. from reading hundreds of posts i know the feedback is going to be less fat more protein, but please give all feedback.

im 27
6'4"
193lbs

GOAL: 225

meal 1
granola + yogurt
wheat bread with peanut butter
shot of olive oil
syntha6 protein + fat free milk
52:91:55 (p:c:f)

Wow, first meal is awful bro! WAYYYY too much fat, and carbs are on the high side IMO, which is a double wammy. Drop this entire meal and eat a good breakfast - 3-4 whole eggs, 6-8 whites, 1 cup of oats. You can keep the protein shake if you want, just for a quick am blast - but i'd use water to keep sugar intake down

meal 2
wheat pasta + alfredo
syntha6 protein + fat free milk
38:70:13

Alfredo what - sauce? If so, that's gotta be more then 13g of fat - plus, it has no place in a BBing diet. Pasta isn't the greatest carb choice, usually highly processed. Then your protein is another shake - bad idea, time for some real food! Replace this meal with 6-8oz lean protein + 60g complex carb like sweet potato, brown rice, quinoa, lentins, beans, yam, oats, etc

meal 3
ground beef + sour cream + cheese in a bowl
spinach + blue cheese salad
48:3:32

Ugh, fat fat fat! Well at least we'll be able to reduce that total fat macro easily! Sounds delicious, but other then the beef, it's a poor food choice. At LEAST use fat free sour cream and low or non-fat cheese. Ideally though you'd do a meal like beef and beans or something, again a protein + complex carb. Try to use 93/7 beef to keep fat down. Keep the spinach but get another dressing - a bit of olive oil and vinegar or balsamic vinegar would be a good choice

meal 4
chicken breast + brown rice 1 cup
53:35:10

Finally a good meal! Check macros, 53g chicken breast shouldn't add up to 10g fat. I know the rice has 2g or so but still. More green veggies here - spinach, asparagus, broccoli, cauliflower, brussell sprouts, green beans, kale, etc all good choices

pre workout
mri black powder
bsn volumaize
0:31:0

No idea what this is or what time your workout is, but hopefully meal 4 is about an hour to 1.5 hours prior

post workout
bsn true mass shake
2 cups fat free milk
64:100:16

Drop this and do 2 scoops of whey, 1 cup of ff milk + 1 cup of water, 1 cup of oats mixed right into the shake

meal 5
8 oz top sirloin
1 sweet potato
broccoli
72:24:12

Good meal!

meal 6
casein protein
fat free milk
33:15:1

definitely drop the milk - too much sugar before bed. You can add a tbsp or 2 of natty PB here. You can also replace this with whole milk cottage cheese, or a lean steak

Totals
calories 4195
protein: 360
carbs: 369
fat: 138

Please critique!

Thanks a lot guys I'm really working on this stuff now!!!!

After reading hundreds of posts, i'm surprised this is the diet you came up with, no offense! I actually like the total macro ratios, with the exception of fat being too high by about 40g, but you said you knew that was coming anyway.

It all comes down to how cleanly you want to eat - obviously the cleaner the better. If bodyfat is a concern, consider implementing the suggestions above in bold.