critique my diet for bulking/lean muscle mass

[billyyb]

Hey just decided I need to get my diet on track so I will post my current diet and would appreciate advice as to what I should change up to make it perfect. Cheers.

Stats:
Height: 5'10
Weight: 70kg
Bf %: Not exactly sure, but I have a 6 pack so I assume its fairly low.
Weight lifting exp: 18 months
Goal: Put on lean muscle mass whilst minimizing fat gain. Fat gain is usually not to much of a problem with me though, I have skinny genetics.



7:30 am: Oats with blueberries and a little bit of milk.
2 whole eggs on one wholemeal piece of toast with a tomato.

10:30 am: 2 cans of tuna, or if I have time to make it, a tuna salad (2 cans of tuna, spring onions, four bean mix and tomato, sometimes cucumber).

1 pm: 2 sandwiches, usually something like ham, cheese, tomato, lettuce and avocado on wholemeal bread.

3pm: Chicken and pasta.
3:40: Banana and a coffee.

Workout at 4:00- 5:00

5:00pm: Whey protein shake and a banana.

7:00pm: Dinner, usually whatever is cooked so it changes. Always have a source of protein and veges with it though.

9:30pm: 2 cups of milk

12pm: cottage cheese with yoghurt and flax seed oil. Also a zinc tablet.

3:30- 4am: Glass of milk, or a protein shake mixed with water, depending on how much protein i have left.

I also drink about 3-4 litres of water a day.

I will try to post macros up in the next few days when I get the chance. Would appreciate any constructive criticism/advice you have.

[Gucks]

Hey just decided I need to get my diet on track so I will post my current diet and would appreciate advice as to what I should change up to make it perfect. Cheers.

Stats:
Height: 5'10
Weight: 70kg
Bf %: Not exactly sure, but I have a 6 pack so I assume its fairly low.
Weight lifting exp: 18 months
Goal: Put on lean muscle mass whilst minimizing fat gain. Fat gain is usually not to much of a problem with me though, I have skinny genetics.



7:30 am: Oats with blueberries and a little bit of milk.
2 whole eggs on one wholemeal piece of toast with a tomato. 2 eggs isnt enough, have 4 whites aswell

10:30 am: 2 cans of tuna, or if I have time to make it, a tuna salad (2 cans of tuna, spring onions, four bean mix and tomato, sometimes cucumber). make the effort to make the salad, u need more vege's/

1 pm: 2 sandwiches, usually something like ham, cheese, tomato, lettuce and avocado on wholemeal bread. sandwhices can do the job for conveniences but try something proper, chicken breast and brown rice with some veges.

3pm: Chicken and pasta.
3:40: Banana and a coffee. ditch banana, full of sugar.

Workout at 4:00- 5:00

5:00pm: Whey protein shake and a banana.

7:00pm: Dinner, usually whatever is cooked so it changes. Always have a source of protein and veges with it though.

9:30pm: 2 cups of milkNOT a meal, proper food! have some casein and milk if u want milk. otherwise a proper meal.

12pm: cottage cheese with yoghurt and flax seed oil. Also a zinc tablet. have this meal a bit earlier, about 11pm

3:30- 4am: Glass of milk, or a protein shake mixed with water, depending on how much protein i have left.u get up to eat? completely unnecesary, u need your sleep! stop geting up in the middle of the night!

I also drink about 3-4 litres of water a day.

I will try to post macros up in the next few days when I get the chance. Would appreciate any constructive criticism/advice you have.

need your macros to critique properly. i would guess it isnt very good though, need more vege's and i would say more of everything else aswell!

if u have a proper 6-pack then ur bf is about 8% or less

[billyyb]

I could do with more veges I agree. 4 egg whites aswell?? mann I'm gonna be so full after breakfast lol! However I have the banana before the workout for the simple carbs (sugars) as its a good source of energy before hand. Also I get up in the middle of the night because Im an insomniac so Im awake anyway so I figure its better to get up and eat then to not lol. And yeah Ill get on the macro sitch eventually lol. Cheeers for the advice

[Gucks]

well for breakfast i would ditch the toast sinc eu have oatmeal anyway, my choice would be oatmeal, the blueberries and 2 whole eggs with 4 whites. if u like the toast then leave it though good luck

[billyyb]

yes i was thinking of ditching the toast if i were to add the extra eggs cheers