Non Workout day Diet plan

[nicehaxor]

Let me Beginn by saying ive never had a diet plan i have never planed a diet plan So its not going to be realy good just want you guys to point out some things for me and give me some tips
I started reading the Nutrition resource forum yesterday and just for fun i made this This i for a none work out day

I'm 23 years old
weight 96 kg = 211.2 lbs
Height 181 cm = 71.3 in
Work out 5 times a week for about 1-2 hours with 5-10-15 minutes cardio depending on my energy level
i calculated my bmi and it told me i needed 3170 cal

My Goal is to Clean bulk and maby lose some fat %

Non-Workout Day

8am: I Make my morning shake with 1cup of oats and 2 scoops of Whey & 10 grams of glutamine
Also multi vit/c-vit/Tribulus/omega-3. And for 15 days im taking Receptor cleaner dont ask me what it is but on the box it says 15 days to restructure the entire cell membrane my friend gave it to me and it just looks like allot of omega-3 taplets 
Reason i dont make egg whites or or coock the oats is becouse of my busy schedual of getting out of the house... 

700cal 64g protein, 84g carbs, 18g+ fat
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10am: 200gr Chicken with 100gr+- brown rice

576cal 58g protein, 45,3g carbs, 4,3g fat
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12pm: School lunch 2 crackers with 125 grams of Cottage cheese each
Its depending how my energy level is here i will properly edit this for more carbs

294cal 34g protein, 19g carbs, 9g

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1pm: 1 slice of bread with 7 cooked egg whites

236cal 35g protein, 13g carbs, 2g fat
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4pm: 1Can Tuna or 1,5 scoop of whey

588cal 32,2g protein, 1,4g fat
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7pm: Home Made Hamburger
Its about 400grams+- of 100% pure read beef and one slice of bread under neath 2 slices of chees and hamburger souce and some salat

772cal 120g protein 24g fat this is the nutrition from just the beef il calculate the rest later

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10pm: 2crackers with 125grams of Cottage chees each some multivit tribilius and omega-3 + glutamin 10gr

294cal 44g protein, 19g carbs, 9g fat


Total: 3340cal, 387gr Protein, 200gr+- carbs, 67g fat


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