keep pre-contest diet for bulk as base

[gio86]

ok what im trying to say is that my pre-contest diet. its not that tuff...it was based on real clean food here is how it was.

meal 1: 6 eggwhites one yolk, 1.5 cups of oat meal
meal 2: chiken breast cup of brocoly and 1 sweet potato
meal 3: lean stake cup of brocoly and 1 sweet potato
meal 4: same as meal 2 or 3
meal 5: chiken brest cup of brocoly and 1 sweet potato
meal 6: protein shake with some honey and a bannana
meal 7: 8-10 egg whites

now the thing that i liked about this diet was that it was very clean and easy to follow. it worked great for me but now that my contest is done i want to gain more size but still use this diet as my BASE.. so what i was planing on doing was eating 2 sweet potatos insted of one..adding some milk during the morning to the oatmeal...also adding some more carbs for my post work out shake such as some blue berries and maybe a rice cake on the side.
I WANT TO KEEP MY CARBS HIGH BUT LOW IN GI.

what do you guys think??? im open for any advice or anything you guys want to add.

[dr.shred]

meal 7 i would add some type of efa, you dont want to have protein alone. Overall, I would some flax oil to the diet as well.

[gio86]

yes your right i wanted to say that im adding maybe a tsp of flaxseed oil during the morning and after work out shake.... ANY MORE ADVICE??? AND WHAT DO YOU THINK ABOUT MY PLAN??? think is gonna make me grow keeping my self as lean as possible?

thanx Dr. Shred

[dr.shred]

flax after workout is a no no. Protein/dex after workout 2:1 ratio. Meal 6 I would say get rid of the honey in your shake also. No need for all that sugar so close to bed time.

[dr.shred]

I would add a shake in there at some point in the day tho with protein/flax and also flax before bed with your egg whites.

[gio86]

ok cool thanx alot again...deff doing that.

[dr.shred]

no problem bro.

-SHRED