clean bulk diet help

[littletoad]

First of all this site rocks. Ive answered a ton of questions over the outstanding seach engine. This will be my first post.
Im 5'9 175 and 33 yrs old around 10 to 12% body fat. Ive been working out 5 days a week for 2 years now. would like to in prove my clean bulk diet. Heres where it stands today.

8am 1 cup oats, five egg whited, 2 whole eggs, 1 cup skin milk
10:30 protien shake, some fruit
1pm 8oz chicken or fish, veggies, fruit, diet coke
330pm protien shake ,8oz chicken
6pm 8oz chicken or fish, 1 cup brown rice or baked potato, veggies
8pm 1/2 cup cream of rice and fruit
10pm peanuts or almounds

Any input is appreciated

[gbrice75]

First of all this site rocks. Ive answered a ton of questions over the outstanding seach engine. This will be my first post.
Im 5'9 175 and 33 yrs old around 10 to 12% body fat. Ive been working out 5 days a week for 2 years now. would like to in prove my clean bulk diet. Heres where it stands today.

8am 1 cup oats, five egg whited, 2 whole eggs, 1 cup skin milk

Good meal - remove shake from 10:30am meal and use it here instead for quick am protein. Keep the skim milk if you don't notice increase in bodyfat, but if you do, drop it due to sugar. Feel free to add some berries to your oats

10:30 protien shake, some fruit

Shake moved to 8am. It sucked here anyway - do real food, not a snack type meal. Make this meal 6-8oz lean protein and around 40g complex carb. Drop the fruit

1pm 8oz chicken or fish, veggies, fruit, diet coke

Good meal, but what about an energy source? Preferably add a complex carb here

330pm protien shake ,8oz chicken

Too much protein. Drop the shake, add veggies and a healthy fat or complex carb

6pm 8oz chicken or fish, 1 cup brown rice or baked potato, veggies

Good meal, but if you opt for the potato, use a sweet potato

8pm 1/2 cup cream of rice and fruit

What kind of meal is this? Definitely not a meal for a bodybuilder! Drop the entire meal and replace with more lean protein + healthy fat (no more carbs this late, so drop the fruit here)

10pm peanuts or almounds

That's it? Where's the protein? Add a casein shake, cottage cheese, or a lean steak

Any input is appreciated

You need to eat if you want to grow!!!! More real food, fewer shakes. Suggestions above in bold - implementing them will make your diet solid.

PS - you didn't list your workout schedule, so I don't know what meal is PWO - so some of my critique will probably change based on that