Is this a good training routine and diet?

[MiamiHeat06]

So I'm just wondering if there is anything more I could be doing. I'm 5'11, bf-12% and 177lbs. and I want to gain lean muscle and get up to about 200lbs.
here is my diet

Breakfast
1 and 1/3 cups egg whites
2 pieces of whole wheat toast
1 cup oatmeal
1 cup black coffee

Snack
1 can pink salmon
1/2 cup almonds

Pre-workout
1 apple
1 scoop whey protein

Post-workout
2 scoops whey protein
gatorade
2 slices white bread

Lunch
10 oz. chicken breast
2 cups brown rice

Dinner
8 oz. london broil steak
2 cups broccoli

Before bed
1 scoop cassein

Macros- 2630 calories, 305 grams protein, 240 grams carbs, 50 grams fat

here is my training split

Monday- Back,Biceps,Abs
conventional deadlifts
pull-ups
good mornings
bicep curls
hanging leg raises
10 minutes cardio

Tuesday- Chest,Triceps,Abs
flat bench
incline bench
dips
dumbell tricep extensions
hanging leg raises
10 minutes cardio

Wednesday- Cardio,Abs

Thursday-legs,abs
front squats or back squats
leg press
stiff leg deadlifts
hanging leg raises
10 minutes cardio

Friday- Shoulders,Abs
military presses
lateral dumbell raises
rear delt cable flys
lateral cable extensions
hanging leg raises
10 minutes cardio

Saturday- Chest,biceps,Abs,Cardio
machine chest flys
machine incline press
machine decline press
bicep curls
hanging leg raises
30 minutes cardio

Sunday-off

[gmantheman]

Overall it looks pretty good. I would add about two whole eggs to your morning meal. I would drop the Saturday workout and have Sat and Sun as rest days.

[Seaman66]

So I'm just wondering if there is anything more I could be doing. I'm 5'11, bf-12% and 177lbs. and I want to gain lean muscle and get up to about 200lbs.
here is my diet

Breakfast
1 and 1/3 cups egg whites
2 pieces of whole wheat toast
1 cup oatmeal
1 cup black coffee

Snack
1 can pink salmon
1/2 cup almonds

Pre-workout
1 apple
1 scoop whey protein

Post-workout
2 scoops whey protein
gatorade
2 slices white bread

Lunch
10 oz. chicken breast
2 cups brown rice

Dinner
8 oz. london broil steak
2 cups broccoli

Before bed
1 scoop cassein

Macros- 2630 calories, 305 grams protein, 240 grams carbs, 50 grams fat

here is my training split

Monday- Back,Biceps,Abs
conventional deadlifts
pull-ups
good mornings
bicep curls
hanging leg raises
10 minutes cardio

Tuesday- Chest,Triceps,Abs
flat bench
incline bench
dips
dumbell tricep extensions
hanging leg raises
10 minutes cardio

Wednesday- Cardio,Abs

Thursday-legs,abs
front squats or back squats
leg press
stiff leg deadlifts
hanging leg raises
10 minutes cardio

Friday- Shoulders,Abs
military presses
lateral dumbell raises
rear delt cable flys
lateral cable extensions
hanging leg raises
10 minutes cardio

Saturday- Chest,biceps,Abs,Cardio
machine chest flys
machine incline press
machine decline press
bicep curls
hanging leg raises
30 minutes cardio

Sunday-off

Hello dear...!
Thanks for providing useful information...It is good training routine and diet...Please keep sharing like these useful information with us...Keep it up...!

[MiamiHeat06]

ok sounds good, thanks for the replies

[Daveman]

Personally I think your diet kind of falls into the maintenance zone where you will be spinning your tires. If you're looking to gain some muscle then bump up the calories. You don't need to be eating 4-5k but a nice healthy surplus would probably yield better results.

[rednecked]

Drop the Saturday workout and rest, add more food.

[gats0101]

Make sure you are not over traing with that Saturday workout and I would personally drop the cardio on your leg day but it looks pretty balanced to me. We have similar stats and I would definately try to get a little bit mor protein in your diet. if you can get closer to 340 or 350 per day you might see a little more gains. It might be all in my head but I always feel less sore and seem to recover faster when I do.

[MiamiHeat06]

I have dropped the saturday workout and started eating more. macros in my diet are now: 350g protein, 275g carbs, 50g fat- about 3000 calories. hopefully my lean body mass will gradually increase, thanks for the advice.