Need diet critique and opinions

[Chubaka]

My stats:
Height 183cm
Wt 89kg
BF 14%
Age 26

Got back to the gym and on a diet at the beginning of this year after a couple of years off training. Dropped from 110kg 25%+ bf to current stats. At the moment i work out 6 days a week with 30mins cardio at the gym after weights and if I have time ill go for a 30 - 45 min walk in the evening.

Training split:
Mon - chest
Tues - back
Wed - shoulders, abs
Thurs - arms
Fri - legs
Sat - lagging bodyparts, abs (light training)

I am currently working on the bulk diet which i plan to start soon after i loose another 2 or 3 kgs. I would like to keep it as clean as possible. So here's the plan so far:

Meal 1 - 1.5scoops whey, 100g oats
Cal 547, carb 71, pro 48, fat 8

Meal 2 - 200g chicken breast, broccoli 1 cup, white rice 150g, kidney beans 100g
Cal 583, carb 72, pro 63, fat 2.5

Meal 3 - (preworkout) - Tune in brine, spinach, white rice 200g, olive oil 1tblspn, 1banana
Cal 640, carb 84, pro 42, fat 16

Meal 4 - (postworkout) - Whey 2scoops, peanuts 10g, oats 100g, grapefruit
Cal 740, carb 74, pro 61, fat 13.2

Meal 5 - 200g lean pork, 150g white rice
Cal 537, carb 42, pro 60.5, fat 10

Meal 6 - 100g lean minced beef, orange
Cal 303, Carb 0, pro 24, fat 15

TOTALS:
Calories: 3351
Calories without veggies: 3300
Carbs 343g (43% of calories)
Protein: 299g (38% of calories)
Meat protein: 246g
fats: 66g (19% of calories)

I tend to include a lot more veggies with my diet which are not mentioned. The breakfast meal is something i would like to change however i tend to miss the alarm clock in the morning and a quick shake is the only thing i have time for. I tried to start with a good amount of carbs at the start of the day, pre/post workout and taper off to the end. I would like to know what you guys think. Should I add more calories?

[tarmyg]

I tend to include a lot more veggies with my diet which are not mentioned.

Everything needs to be documented.

Thanks
~T

[Chubaka]

True, but I do not tend to count calories from veggies. I might add a tomato with meal 3 or 6 and an onion, garlic and half a marrow with meals 5 and 6. Oh, and chillie with almost every meal.... I love chillies. I know some people advise against consuming fruit, however I am reluctant to omit these from my diet (they keep me sane). I continued eating fruit during my cutting diet (grapefruit, oranges, banana, peach) and still lost weight. At the moment my diet is quite similar to the above however carbs are very restricted - 123g carbs (spread along meals 1,3 and 4) and total 2100 calories.

[tarmyg]

True, but I do not tend to count calories from veggies. I might add a tomato with meal 3 or 6 and an onion, garlic and half a marrow with meals 5 and 6. Oh, and chillie with almost every meal.... I love chillies. I know some people advise against consuming fruit, however I am reluctant to omit these from my diet (they keep me sane). I continued eating fruit during my cutting diet (grapefruit, oranges, banana, peach) and still lost weight. At the moment my diet is quite similar to the above however carbs are very restricted - 123g carbs (spread along meals 1,3 and 4) and total 2100 calories.

Look, if you bite it, write it. There is NO WAY to get macros correct unless you calculate EVERYTHING. You do not have to give up anything but it must fit into your macros.

~T

[cgi]

Lower the protein a bit. Up the carb and up your fats just slightly I would say. Most people I've noticed on here are eating more protein than many Olympia athletes during contest prep.

[Chubaka]

Lower the protein a bit. Up the carb and up your fats just slightly I would say. Most people I've noticed on here are eating more protein than many Olympia athletes during contest prep.

I was contemplating that idea. I'd rather eat more oats or rice than meat. I kept protein high to keep a ratio of 40/40/20%. I guess i could reduce a bitof whey and add some carbs at breakfast or in the evening