How's my mass diet?

[daninho777]

Hey guys, I been following this diet I came up with for about a month and a half now and been getting good results. Been able to add quality mass and still keep my BF% at 10-11, it's a surplus of 500 cals and my maintanance is 3000 cals. Been lifting for 5 years so I like to think that I know what I'm doing more or less but always wanted to see what other people who have been in this game for longer think of my nutrition as there's always ways to improve and I strive to have things as perfect as possible. If you want to know more stats let me know I'm 22 by the way. So if you guys have any advice on how I could improve my current diet whether it be portion sizes, meal timing, food source you don' like etc then please chime in.

Clean Bulk Diet

Meal 1 - 824 Cals
6 (2 whole, 4 whites) free range jumbo size whole eggs – 30 P/10 F – 333 Cals
Cup of organic rolled oats (90g) – 12 P/ 55 C/ 7 F – 338 Cals
2 brown rice cakes – 16 C – 64 Cals
Banana (100g) – 22 C – 89 Cals

Meal 2 – Post workout - 600 cals
Shake – Dymatize elite mass (dextrose and malto mix) – 55 P/ 77 C/ 6 F – 600 cals

Meal 3 – 1 hour after post workout shake - 418 Cals
Turkey Breast fillet (200g ) – 48 P – 200 Cals
1 cup of brown rice – 5 P/ 45 C – 218 Cals

Meal 4 - 570 cals
Chicken Breast (200g) – 62 P/ 8 F – 330 Cals
Sweet potato (300g) – 60 C – 240 Cals
5 fish oil caps - 5F

Meal 5 - 300-400 cals
Either Tuna (200g) – 36 P – 144 Cals or Salmon fillet (180g) – 45 P
Whole meal Pasta (65g) – 35 C/ 8 P/ 1.5 F – 206 Cals
1 table spoons of organic natural PB – 10P /10 F/ 6 C – 252 Cals

Meal 6 - 450 cals
Turkey, Chicken or steak (200g) – Protein depends on meat source, try to hit more than 45g of protein – 200 cals from this source
1 table spoons of organic natural PB – 10P /10 F/ 6 C – 252 Cals

Meal 7
Low Fat Cottage cheese (250g-300g)- 25-30 P – 255 Cals
1 or 2 table spoons of organic natural PB – Depends on if I ate salmon or tuna since salmon will count as a fat source and add further calories than tuna.

348P / 300 C/65 F 3535 Cals - I try to hit these macros and calorie intake, as I like to rotate my protein sources for some days I adjust the serving size of those to meet these numbers. I try to keep it as a 40/40/20 diet though as you can see some percentages are higher than that. I have adjusted these throughout the weeks and this is what has been working for me.

[gbrice75]

Diet looks excellent bro, as long as you continue to see favorable results, I wouldn't change a thing. Addition of some greens would be nice though.

Overall, good job! Ps - what are your stats?

[stpete]

Nice diet! Makes me hungry looking at it.

[daninho777]

Diet looks excellent bro, as long as you continue to see favorable results, I wouldn't change a thing. Addition of some greens would be nice though.

Overall, good job! Ps - what are your stats?

Sorry been overseas so havent had time to reply. haha yeah I do eat quite a few vegetables I didnt put them up though since they dont really add to the macros.
Stats
5 foot 7
195 pounds
10% bf
Been training for 5 years started at 154 pounds, been playing football (soccer) at a pretty competitive level but quit 1.5 years ago and thats when I made most of my growth. Always been interested in nutrition and been researching it for a while now, might even think of turning it into some kind career after I graduate from exercise science and physiology course this year, we have done a few units on nutrition and I found them really interesting and have done well on them.