Plz critique my diet

[hsvcraig]

I'm 6"1, 220lbs, 12% bodyfat
Am wanting to do a lean bulk

The total calories for this diet is 4200, 3000 in food and 1200 in 2 home made shakes

First of all the home made shake consists of this
125mls hilo milk
1 cup off egg white
Half cup of oats
Half cup frozen berries
1 scoop protein powder
=600 calories

Meal 1
250g of meat raw
100g of white rice raw
Apple

Workout
During workout drinking size on gaspari which contains carbs glutamine etc

Waiting 40 minutes then

Meal 2
250g of fish / meat
100g of white rice or pasta
200g tin of pineapple pieces
(this above meal I will skip on non training days)

Meal 3
Home made shake

Meal 4
1 scoop protein
3 whole eggs

Meal 5
250 g chicken
300g potatoes

Meal 6
Homemade shake
Bedtime

Any thoughts on this???

[kronik420]

swap white rice for brown, get rid of the tinned pineapple ( too much added sugar), instead of your shake before bed have a steak and some cottage cheese. and meal 5 make sure there sweet potatoes. soo basically rework aand repost diet. and work out the macros. hope this helps.

[hsvcraig]

Ok mate in regards to the sugar in pine apple, wouldn't that be a good choice after a workout but?

[tall76]

Add some veggies- they provide micronutrients and keep the huge amounts of food we eat moving through us. The "insulin spike" post workout is over rated when it comes to my own body. I've tried even pure dextrose pwo and it didn't seem to do anything but make me soft. Pwo during bulk I do a banana or apple for carbs

[squatcity]

Looks solid 2 small things i'd look at tho: I dont like canned fruit, added salt and sugar, opt for some fresh fruit in meal 2. Meal 4 could use some complex carbs on lifting days, I know you're wanting to keep the carbs at bay during a 'lean bulk' but remember carbs are the most anabolic macro! Get after it.

[hsvcraig]

Thanks heaps guys