Critique my diet/routine please, not making the progress I want
I'm not getting the results I want, so I'd like some help from people who are more experienced, all criticism is welcome. Here is what I eat every single day weighted out exactly as written. I'm 5'10, 180 lbs BF% unknown, but in the morning I can flex my abs to where they're slightly visible (not sure if that helps). My ultimate goal is to get to 170 lbs at 10% BF. I'm not sure if I'm making mistakes diet wise, training wise or what so I'll also post my split, load, diet. I train M/W/F in a normal rotating fashion. I'm not doing any cardio since I'm trying to some what bulk, more like recomping is what it looks like. My strength is slightly going up, If I stall I'm able to get more reps next session and progress the week after, I would consider my lifts novice/beginner standards but I do have very good form, at least that's what local coaches have complimented me on even though I'm not their client, who knows.. I will be deloading my squat and I'm currently deloading my OHP to practice better form. My ultimate goal is to look "aesthetic". Thanks!!
Meal 1 - 90 Oats, 1 Cup of 3.25% Milk, Protein Shake, 30g Natty Peanut Butter - P50 F32 C84
Meal 2 - 4 Large Eggs, 100g Rice - P30 F20 C86
Meal 3 - 1 Cup of 3.25% Milk, Protein Shake, 30g Natty Peanut Butter - P38 F26 C24
Meal 4 - Sole Fillet with 100g Rice - P25 F1 C82
Meal 5 - 100-125g Chicken Breast with 85g Rotini, 85g Brussel Sprouts - P33 F3 C71
Meal 6 - Tuna with 100g Rice and 85g Brussel Sprouts - P39, F1 C89
Meal 7 - 175g Greek Yogurt before bed - P21 F0.4, C9
Total:
P236g x 4 = 944
F83.4g x 9 = 750.6
C445g x 4 = 1780
Total: 3474.6
(sets>reps>weight, including barbell, in lbs), I do 3 sets of warm ups for compound movements.
A
Squat 3x5x195
Bench 3x5x160
Chins 15-20 (I just do as many sets as it takes me to get 15 reps strict, from a dead hang without kipping or cheating, normally 2-4 sets)
BOBBR 3x5x120 (I try my best not to swing or use any hip thrusting movement to get the weight up)
Cable Rows 3x8, Curls: 3x8, Rear Delt Flyes 3x8
B
Front squat 3x5x135
MP 3x5x95 (I've gone up to 115 but deloading)
Deadlifts 1x5x275 double overhand
15-20 reps of dips, 3x8 tricep work
P.s I've been on/off lifting for the past three years, very inconsistently, program hopping, on diet, off diet, ect. but I've been doing quite well for the past weeks and i'm finally sticking to it.
