Meal 1: liquid egg whites carton
Add 1 whole egg to 1.25 cups liquid egg whites. Add 1 cup oats.
Meal 2: IDS Smart Gainer (658 cal, 52 pro, 88 carbs, 11 fat, 7 sugar)
You've come to the wrong place if you want to be told this meal is acceptable. You'd be much better off eating a real meal. Lean protein/complex carb. Example: 8 oz. Flank Steak, 1 large sweet potato.
Meal 3: Bagel 3.5 inch diameter, oatmeal (1 packet), 4 slices turkey bacon, and 2 tbsp cream cheese
Same feedback as meal 2, it's a no-go. Example: 8 oz. chicken breast, 1 cup brown rice, 1 cup green beans
Meal 4: 2 cups rice, 6 oz steak (also sometimes 1 cup pasta, and 6 oz ground beef or chicken breast)
For a lean bulk, I'd stick to complex carbs - so do brown rice or WW pasta. Basmati rice has a moderate GI value as well. 1 cup of rice is plenty.
Meal 5

pre workout)- rougly same as 4, NO Xplode, L arginine, Tribulus, Glutamine
Same feedback as meal 4 then. If you're like me, and you spend a good bit of time in the gym, you can up the carbs to 70g.
Meal 6: IDS Smart Gainer, BCAA
Just do 2 scoops of whey and 1/2 cup oats 15 minutes after your last set of lifts.
Meal 7: Usually something cheat meal (Chicken Fingers, Chinese food, Quiznos)
Again, you can't eat these foods if a lean bulk is the goal. If you're eating more calories than you're burning (bulking/growing/gaining) - they will need to be clean calories or you'll gain a good bit of fat over the weeks. Eat a clean meal 60 minutes after your PWO shake.
Pro/carb/fat. Example: 6 oz. Salmon filet, 1 large sweet potato, 1 cup steamed spinach, 1 tbspn. EVOO
Meal 8: IDS Smart Gainer, BCAA, Tribulus, GABA, Glutamine
Have a pro/fat only meal right before bed. Ideally a casein shake with 20g of fat via oil/nut-butter/avocado, etc. A good choice is 2 tbspn. natural peanut butter.
****also throughout day between meals i have sometimes the following: Unsalted peanuts, 2 Tbsp PB (all natural one), White Chocolate cookie, Gatorade.
There's some leeway for fats, so I'd say 2-4 tbspn. of natty PB and a handful of mixed nuts throughout the day is fine. However, I'd skip the simple sugars. If you must consume sugar, do it PWO as to justify is to some extent.