Lean Mass Diet Critique

[Boomer24]

I'm just looking for a few critique's of my game plan as laid out here. Not looking to bulk so much as just gain CLEAN weight at a steady pace/ harden up a bit. But first; I'll answer a few questions I know I'll get right out of the gate.

I'm 31 5'10, 212-215. Not positive of BF% but my abs are easily seen, obliques are seen when flexing. I do 25mins cardio at 115BPM every morning before I even see the kitchen. I work a weird schedual, where I have about a month to 6 weeks off at a time, so I have the time to train twice a day and eat accordingly...and nap mid afternoon for about an hour! When I am working, I eat a bit differently, but keep the same protein/carb meal, then protein/fat meal, shedual in check and train only once per day (hence I remove one of the shakes).

Here it is....and thanks for reading all this sh*t! I'm not positive of the macro nutrient breakdown either, but I'd guess 400g Protein, 270g Carbs, maybe 100g fat.

Breakfast:
2 whole eggs, 4 egg whites
25g Whey
1 cup Oatmeal (a little milk and berries/banana)

Pre Workout 1:
200g steak, Spinach salad w/carrots, broccoli, 1/2 apple, 1/2 avocado
2tsps Olive Oil

Post Workout Shake 1:
50g Whey w/100g Dextrose

Post Workout Meal 1:
Chicken Breast (140g)
1/2Lrg Sweet Potato
Veggies

Pre Workout 2:
Lean Ground Beef (200g) w/ Peanut Butter Satay
Hand full of Berries and a hand full of Almonds

Post Workout Shake 2:
50g Whey w/ 100g Dextrose

Post Workout Meal 2:
Lean Ground Beef or Salmon
Spinach salad w/carrots, broccoli, 1/2 avocado

Bed Time:
50g Whey in 1% Skim Milk w/2tbsp Peanut Butter

[gbrice75]

I'm just looking for a few critique's of my game plan as laid out here. Not looking to bulk so much as just gain CLEAN weight at a steady pace/ harden up a bit. But first; I'll answer a few questions I know I'll get right out of the gate.

I'm 31 5'10, 212-215. Not positive of BF% but my abs are easily seen, obliques are seen when flexing. I do 25mins cardio at 115BPM every morning before I even see the kitchen. I work a weird schedual, where I have about a month to 6 weeks off at a time, so I have the time to train twice a day and eat accordingly...and nap mid afternoon for about an hour! When I am working, I eat a bit differently, but keep the same protein/carb meal, then protein/fat meal, shedual in check and train only once per day (hence I remove one of the shakes).

Here it is....and thanks for reading all this sh*t! I'm not positive of the macro nutrient breakdown either, but I'd guess 400g Protein, 270g Carbs, maybe 100g fat.

Breakfast:
2 whole eggs, 4 egg whites
25g Whey
1 cup Oatmeal (a little milk and berries/banana)

I'll assume this is real oats and not packet oatmeal with a ton of sugar

Pre Workout 1:
200g steak, Spinach salad w/carrots, broccoli, 1/2 apple, 1/2 avocado
2tsps Olive Oil

Personally i'd much rather see complex carbs in a pre workout meal, but whatever works for you

Post Workout Shake 1:
50g Whey w/100g Dextrose

If you're looking to add clean/lean mass vs. bulking, i'd suggest replacing the dextrose with a better carb. Oats are great for complex carbs. If you want a fast acting carb, look into waxy maize or vitagro

Post Workout Meal 1:
Chicken Breast (140g)
1/2Lrg Sweet Potato
Veggies

Great meal!

Pre Workout 2:
Lean Ground Beef (200g) w/ Peanut Butter Satay
Hand full of Berries and a hand full of Almonds

Again, would rather see carbs here

Post Workout Shake 2:
50g Whey w/ 100g Dextrose

Same as above regarding the dextrose

Post Workout Meal 2:
Lean Ground Beef or Salmon
Spinach salad w/carrots, broccoli, 1/2 avocado

Great meal

Bed Time:
50g Whey in 1% Skim Milk w/2tbsp Peanut Butter

Use Casein. Whey won't do jack for you overnight. Also i'd drop the milk - no need for sugar right before bed, especially with 2tbsp of PB

Hey bro, your stats are impressive, would love to see pics.

I think you have a really solid diet, just a few misplaced macros IMO. I made some suggestions in bold - but you have the stats that show whatever you've been doing works for you.

One suggestion - you a GUESSING on your daily intake. Workout your TDEE and eat just a bit above maintenance to add lean mass.