diet critique please

[BigBoi83]

this is a sample of what i typically eat in day. wondering if im eating enough and at the right times.

10:00am - 3 whole eggs and 4 onces lean steak

12:00- protien shake(30g protien) with skim milk

1:30- 10 oz pasta with 4oz chiken breast skinless

3:00 protien shake

5:30 1.5 cups white rice and 1 can of tuna

8:00 pwo protien shake and bagel

10:00 protien shake can of tuna

any input would be appreciated
works out to about 300 protien, 300 carbs, 40 fat
im 5'9" 195 pounds 21

[daman1]

Whats are goals? Bulking, cutting? Where's the cardio!?

[BigBoi83]

im trying to gain mass but trying to do it with as little fat gains as possible. not doing cardio right now as my job doesnt give me the time and doesnt leave me with the enerrgy (roofing 10-14 hours a day.

[daman1]

Where's your weight training in here as well?

[BigBoi83]

sometime between 530 and 8 four days a week. chest tri. back bicpet. shoulder traps.
legs

[daman1]

You need a better plan of when your going to weight train as there is a 2.5 hour gap for when you train. That's enough time to make completely different eating times and plans.

[BigBoi83]

the problem being is i dont have a steady work schedual. on nice days i will work later and rainy days early or not at all. listed above is a typical day but its hard to predict in advance what will happen with my work schedual. i try and do my work out most days around 630 but on certain days may need to be pushed back as far as 9. i try to keep things as consistant as possible.

[BigBoi83]

no one has any other advice??

[daman1]

You need cardio to drop fat when cutting and to gain lean muscle when bulking. I suggest implementing it first thing in the A.M. for maximum results. Use the sticky at the top of the page and read up on it. Even though it says about cutting, it shows a good set up of where foods should be in your diet. Just add extra calories in throughout your diet and take in more than you burn to gain weight. Also use the thread I posted to determine how many calories you need per day.

[BigBoi83]

already used the thread u posted and im average 4500 a day. it says i need 3500 a day to maintain wieght so i figure im on the right track there. thanx for ur help. gonna try and get some time in am before work for hopefully 30min cardio.