critique my diet please!

[vinny1066]

im 6'3, 210lbs, about 14-15% bf, pretty solid build

(cla, bcaa's, multi V, creatine, beta-a, and uni-liver)

( i make sure i eat 300-500 cals every 2-3 hours)

this is a rough estimate of my diet, hows it looking for putting on good size?


1. Breakfast - 8am:
4 egg whites
2 whole eggs
1 cup natty oatmeal

Workout from 9am to 10:00am

2. Post Workout: 10:05am
post workout supplement or (protein + simple and complex carbs)


3. Post Post Workout: 12:00pm
1 cup wheat pasta or medium potato
1 cup greens
9oz chicken breast grilled

4. Mid afternoon meal: 3:15pm
9oz sirloin
8oz sweet potatoe
1 cup greens

5. Mid afternoon snack 2: 5:00pm
protein shake
(1 cup of some kind of carb [oats, rice, etc])

6. Dinner: 7:30pm
9oz chicken breast
1 Cup of starchy veg
1 cup greens

7. Bedtime: 10:00pm
3 tbsp natural pb (slow dissolving fats)
2 servings No salt added cottage cheese (slow dissolving casein protein)

much appreciated thank you!

[scotty51312]

You're about the same size as me and this looks like my cutting diet with a little more carbs and fat. What are the total macro's for the diet?

[gbrice75]

im 6'3, 210lbs, about 14-15% bf, pretty solid build

(cla, bcaa's, multi V, creatine, beta-a, and uni-liver)

( i make sure i eat 300-500 cals every 2-3 hours)

this is a rough estimate of my diet, hows it looking for putting on good size?


1. Breakfast - 8am:
4 egg whites
2 whole eggs
1 cup natty oatmeal

Add 4 more whites or a whey shake for some quick am protein

Workout from 9am to 10:00am

2. Post Workout: 10:05am
post workout supplement or (protein + simple and complex carbs)

Consisting of what? How much protein? How many grams of carbs?


3. Post Post Workout: 12:00pm
1 cup wheat pasta or medium potato
1 cup greens
9oz chicken breast grilled

Good meal, sweet potato would be your best option

4. Mid afternoon meal: 3:15pm
9oz sirloin
8oz sweet potatoe
1 cup greens

Great

5. Mid afternoon snack 2: 5:00pm
protein shake
(1 cup of some kind of carb [oats, rice, etc])

Real food here, not another shake. Lean protein and complex carb or healthy fat, and more veggies

6. Dinner: 7:30pm
9oz chicken breast
1 Cup of starchy veg
1 cup greens

What kind of starchy veggy?

7. Bedtime: 10:00pm
3 tbsp natural pb (slow dissolving fats)
2 servings No salt added cottage cheese (slow dissolving casein protein)

Cottage cheese is fine, 3tbsp of PB is too much IMO. 2 at the most. Or you could do a casein shake instead of the cottage cheese, OR just do whole milk cottage cheese and drop the PB all together

much appreciated thank you!

Not too bad, comments in bold

Need to see macros next time so we know what kind of calories you're taking in, and we need to know your TDEE