Quote Originally Posted by liftw8t View Post

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 5pre 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.
Diet was in shambles but at least you're eating frequently. Make those changes with regard to food choices but for good results, I highly recommend you figure out your TDEE and set cals 300-500 above it depending on LIT or not.

For all I know, you're 140 lbs. and running a TDEE of 2200. In which case you're going to get fat even with my proposed changes. So once again, I must emphasize, I've only critiqued your food choices. I did not consider other factors due to a lack of info.

Right now, with changes you're looking at a clean 330/300/120 (quick estimate) - 3600 calories.