a bit of diet critique please

[benapollo]

Hi,

I would like some critique on my diet here it goes,

7:30am

oatmeal few raison, cinamon
protein shake
milled flax seeds

11:00

can of tuna
2 slices wholewheat bread
Table spoon olive oil
some spring onion and red pepper
WW mayo

40g protein
36g carbs
Fat ???

1:00

chicken breast large sometimes 2 medium
cous cous or brown rice
healthy sauce

40 – 50 protein
45g carbs
Fat ???

4:00

protein shake 20g ( think this needs changing but don’t know what to and work would get pissed me eating 3 times a day)

20g

6:00

Protein
40g

6:45 workout

8- 8:15

Pwo

40g protein shake
Dextrose 30g
Malto 30g
L glut 5-10g
Creatine 5-10g

40g protein
60g cars

9:00- 9:30

turkey/ chicken/fish/sirloin steak

broccoli +
green beans

40g protein

Carbs ???

Fat ???

I eat at different times on none training days obviously.
I think weekends are my biggest downfall with diet but this will improve.

I am 5 11" 208lbs body fat around 14% ordered some calipers to check this
I have been doing this diet for a good month now and have noticed improvements but now i am used to it would like to improve it more.

I snack on almonds at work but can't take them home as my parrot loves them and somehow finds them no matter where i hide them????

I was bulking but am thinking of cutting again soon but might carry on with the bulk keeping body fat where it is over xmas and start cutting for summer

I have 7+ years of training but have been taking it more seriously the past 6 months and have gained 14lbs so far.

any help wiould be great

thanks in advance

 

[benapollo]

anyone, good, bad, what???