Please dont kill me!!!!

[bombastico]

... yes its another critique my diet post lol

I'll be 100% honest, I used to weight about 220 pounds over a year or two ago, and slowly lost the weight by cutting down on carbs and SOMETIMES just eating once or twice a day (I know it's bad!). Well I am now down to 178 pounds. I'm around 6'2 and mid-20's if that helps you get an understanding of where I am at and need to be at. Been hanging around the forums here and there. I want to gain lets say 12-18 pounds of lean muscle mass. I still have some belly fat and thats about it. I am around 15% BF. Then after this diet, I am prolly gonna need to go on a cutting phase to get that 6 pack (as I do realize there will be some fat gain on this diet... will there be? I am assuming, correct me if Im wrong). Here is my diet I constructed:

Meal #1
Met-Rx Protien Plus (3 scoops)
Quaker Oats (1/2 cup)
Banana (1 whole)
Low Sodium V8 (8 oz)
515 cal / 54 pro / 67 carb / 6 fat

Meal #2
Tuna Fish (5 oz)
Egg (2 whole)
Ranch Dressing (4 tablespoons)
447 cal / 51 pro / 0 carb / 26 fat

- train -

Meal #3
ON 100% Whey Protein (2 scoops) w/dex
660 cal / 48 pro / 104 carb / 2 fat

Meal #4
Chicken Breast (6 oz)
White Rice (1 cup)
Green Peas (1/2 cup)
Soy Sauce (2 tablespoon)
525 cal / 60 pro / 59 carb / 3 fat

Meal #5
Beef Jerky (2 oz)
Almonds (1 oz)
String Cheese (2 sticks)
490 cal / 42 pro / 18 carb / 28 fat

Meal #6
EvoPro Casien Protien (2 scoops)
Flax Oil (1 1/2 tablespoons)
485 cal / 52 pro / 6 carb / 27 fat

totals: 3072 cal / 305 pro / 244 carb / 92 fat

I tried my best to seperate my P+F and P+C meals. I think I did a decent job making a diet I know I can stick to. Problem is I don't quite like Meal #5 and will probably have some of you voice a disagreement with #5. If so, please tell me a type of meal I should sub with. I was thinking of Turkey Breast and Whole Wheat bread or some cottage cheese and almonds or something. I just dont know what. I dont know if I should eat the ww bread though as I think Im taking in enough carbs al;ready.

I weight train 4 times a week, with this diet and my path should I do cardio only on days I dont lift or on days I do & dont lift? 50 min of 75% HR walking is what I do. Sticky for Lean Muscle mass says he does it 3 times a week. Just checking..

Any and all suggestions, critiques & advice is open and more then welcome. I'd like as much feedback as possible

[kaptainkeezy04]

thats not a bad diet man good luck.

[bombastico]

Thanks for the encouragement!

Anyone other suggestions?

[Giantz11]

Yeah I'd drop that fat a bit and up the carbs. I'd make your Pre-Workout meal a Pro/Carb meal. Have the flax/pro shake at meal #5 and eat some Cottage Cheese and almonds before bed.

[steve0]

how in the worls is ur PWO 660 cals ??? On's whey is 120 cals per scoop ur takeing 2 which would be 240 cals pluse ur Dex which should not be anywere close to 660 cals..

[bombastico]

I use this Dex I get from a friend and the amount of scoops I take to equal 100 carbs also takes in 420cals

Also, I will take your advice and swap the 5 and 6 meals, dump the cheese/jerky and sub it with cottage cheese.

After that, am i good to go?

[bigdogc]

change banana in the morniing to 1/2cup more of oats in my opinion.

[Giantz11]

Yeah you are good to go. You can keep the banana as carbs if you like or add another 1/2 cups of oats either way it'll all be about the same. Diet looks good from here on out.