Help me perfect my bulking diet! VanTheMan

[manwitplans]

Help me and perfect this diet, I want it to be 100%, all advices are welcome!


3180 BMR

Diet

1: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggewhites. = P: 44.9, F: 0, K 1.8 = Kcal189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal
- 2 tsb of fishoil = F 22 = 195

2: - 150g lean ground beef. P 29, F 4,5, K 0 = Kcal: 158
- 150g pasta. F: 2 P: 17.9 K: 104.7 = 528kcal
- 125 brokkoli. P 3.8, F 0.4 K 2.6 = Kcal 36

Workout (on workout days)..

3: - 90g oatmeal = P: 10.3, F 7, K 56.8 = Kcal: 353
- 10eggwhites. = P: 44.9, F: 0, K 1.8 = 189
- 100g blueberries = P 1, F 0,9, K 7.5 = 51kcal

4: 220g tuna, 1tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal
5.
6. 220g tuna, 2tsp of fishoil, 1tsp of EEVO. = P: 53, F; 24.5 = 436kcal

4, 5, 6 are eaten every couple of half hour until the tuna mix is eaten.
I will put 4 boxes of tuna and 1/2 garlic in a box, and just eat it untill I go to bed.

Total:
- P = 344
- F = 93.7
- K = 239.5 (289.5 - workout day)
- Kcal = 3375 (3575 - workout day)


[B]* All carb meals are centered around where I train, so if I train late they are centered at breakfast, before and after training.
If I train early, that will be the same. I often sleep late now because I am studying at home. So I get up, get in two meals with carbs, then off to training and then one shake and one meal of carbs, and the rest is pro/fat.


Supps:

- 50g simple carbs (200kcal - workout days)
- 50g casein (200kcal) (40pro)
- 50g whey (200kcal) (35pro)
- ZMA
- Mineral/vitamin
- Creatine