Any changes to this diet?

[a_bower]

Weight: 228lbs
Height: 6"3'
BF: 14% (estimated)
Train exp: 4.5 yr

Breakfast
4 Egg whites (2 Yolkes)
Half Cup Oats

Pre W/O
Super Pump

Post W/O
WPI (40g Protein) + Maltodext (40g)

Meal 1 11am)
Chicken Breast + Plate White Rice

Option
Cottage Cheese (250g) w/rice crackers

Meal 2 (4pm)
Tuna (35g protein) + 3/4 Plate White Rice

Meal 3 (7:30pm)
Steak (300g) + Vegies or Big salad

Option
Protein shake (40g protein)

Looking to clean bulk, dont want to raise BF at all and so far so good. Also using GHRP-6 3x/day @ 100mg.

Workout consists of 4 weight sessions/week & 2 cardio blasts: 5-10min bike high range heart rate + 20 min powerwalk, one on legs day and one on its own.

What i mean by OPTION is that i would choose 1 of these options day to day.

How does it look

[Techguy30]

Breakfast
4 Egg whites (2 Yolkes)
Half Cup Oats
Maybe add 1 scoop whey to get more protein
Pre W/O
Super Pump

Post W/O
WPI (40g Protein) + Maltodext (40g)

Meal 1 11am)
Chicken Breast + Plate White Rice Trade out the white rice for brown rice or sweet potatoe

Option
Cottage Cheese (250g) w/rice crackers (make sure brown rice or sweet potatoe ditch the crackers)

Meal 2 (4pm)
Tuna (35g protein) + 3/4 Plate White Rice (Brown Rice)

Meal 3 (7:30pm)
Steak (300g) + Vegies or Big salad Good!

Option
Protein shake (40g protein)

Looking to clean bulk, dont want to raise BF at all and so far so good. Also using GHRP-6 3x/day @ 100mg.

Workout consists of 4 weight sessions/week & 2 cardio blasts: 5-10min bike high range heart rate + 20 min powerwalk, one on legs day and one on its own.

What i mean by OPTION is that i would choose 1 of these options day to day.

How does it look


This is a start, im new to this myself soo im sure someone here will help you finish tweaking it. you need to calculate all macros for your meals and calories Plus figure out your TDEE and go from there

[Sgt. Hartman]

You need to list out your total cals and macros for a proper critique, but just glancing through it your not eating enough.

[POPS]

You need to list out your total cals and macros for a proper critique, but just glancing through it your not eating enough.

x2...

[38jumper38]

you not eating enough, try some like this:

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
or 2 scoop casein

[FireGuy]

Not sure how it can be said he is not eating enough when he lists "plate of rice". That could be 40-200 grams of carbs per meal.

[a_bower]

you not eating enough, try some like this:

Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat

Workout
Meal 5: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat
or 2 scoop casein

I like the breakfast and i will def eat at least 2 extra egg whites with my oatmeal and add a Protein shake also.
Im already spending 2 hours a day in the kitchen, this dieit you have posted is perfect and I would give anything to have the time and the money to prepare that many meals a day. The reality of it is that if you work full time it makes it almost impossible.

Not sure how it can be said he is not eating enough when he lists "plate of rice". That could be 40-200 grams of carbs per meal.

This is true, the best i could do financially and time wise would be to split one of my meals (most likely meal 1) into two meals spaced 1 hour apart and reduce the size slightly. My "plate of rice" would be equal to 1 cup of uncooked rice. I eat a shitload of food, i know that i will most probably just raise BF if i was to force more down. I will replace my white rice with brown in a couple weeks and also add a protein shake before bed. I dont know how i could stomach much more... most people are like WTF when they see how much i eat..