Can you help me improove my diet please

[leeroy4820]

Ok this is my diet. I'm 180lbs and 6ft. This is for a bulking cycle.

6.30 breakfast
6 eggs
1cup of oats made in to a pan cake

10.30 snack
weight gainer shake and banana

1pm lunch
egg fried rice or brown rice and chicken or turkey

3.30 snack
2 tuna sandwiches

6.30 prework out
2 bagels with chicken/ cheese/ tuna

8 after workout
weight gainer shake

9 meal
pasta/ spaghetti bol / potatoe / chicken

Any improocements helpful

 

[Manuelmcom]

Ok this is my diet. I'm 180lbs and 6ft. This is for a bulking cycle.

6.30 breakfast
6 eggs
1cup of oats made in to a pan cake ( add a piece of fruit)

10.30 snack
weight gainer shake and banana

1pm lunch
egg fried rice or brown rice and chicken or turkey ( i would not eat fried anything if you want a clean bulk)

3.30 snack
2 tuna sandwiches ( i would trade the bread for rice )

6.30 prework out
2 bagels with chicken/ cheese/ tuna ( hope it's non fat chesse )

8 after workout
weight gainer shake ( i don't like gainers but that's your choice )

9 meal
pasta/ spaghetti bol / potatoe / chicken ( i would not eat as much carbs this late, maybe just a 1/2 a cup of rice or pasta ).

Any improocements helpful

WHERE ARE THE VEGGIES? at least a cup of them on tree of the meals. Also you need some good fats like olive oil or mix nuts.

 

[leeroy4820]

Thanks for the changes. Yea ill add a cup to them on 3 of the meals. I always struggle with veg as i dont like it but just have to stick it down.
So would you change all bread for rice. if so i might swap it with my pre work out meal just to try and vary things up a bit.
im not too fussed on a very clean buk but reasonably clean just cos my body does not put on fat easily. whats your thoughts on the pan cakes for breakfast. is that a good meal to start the day 6 eggs and a cup of oats.
thanks for the sujections

 

[joe d]

Ok this is my diet. I'm 180lbs and 6ft. This is for a bulking cycle.

6.30 breakfast
6 eggs
1cup of oats made in to a pan cake

10.30 snack
weight gainer shake and banana

1pm lunch
egg fried rice or brown rice and chicken or turkey

3.30 snack
2 tuna sandwiches

6.30 prework out
2 bagels with chicken/ cheese/ tuna

8 after workout
weight gainer shake

9 meal
pasta/ spaghetti bol / potatoe / chicken

Any improocements helpful

add veggies and nuts like advised. also add another meal before bed. whole eggs are perfect.

drink some milk in there between meals and take a multi v. eat at least 1 sweat tater per day and drink plenty of water.

this is asuming you are trying to build.

 

[Manuelmcom]

Thanks for the changes. Yea ill add a cup to them on 3 of the meals. I always struggle with veg as i dont like it but just have to stick it down.
So would you change all bread for rice. if so i might swap it with my pre work out meal just to try and vary things up a bit.
im not too fussed on a very clean buk but reasonably clean just cos my body does not put on fat easily. whats your thoughts on the pan cakes for breakfast. is that a good meal to start the day 6 eggs and a cup of oats.
thanks for the sujections

Ohh man i love pancakes for breakfast i add to them whey protein, they come out a bit dense but they are still great, serve them with natural honey. When i have them i don't eat as much rice or other carb as i would do without them.

 

[RottenWillow]

Ohh man i love pancakes for breakfast i add to them whey protein, they come out a bit dense but they are still great, serve them with natural honey. When i have them i don't eat as much rice or other carb as i would do without them.

Others will likely balk at this suggestion, but during bulks I'm a big fan of liquid breakfasts to speed protein to the muscles and halt catabolism. In other words a low fat protein drink. I have whey isolate and a 1/2 cup of rolled oats and some stevia blended well in about 24oz of water first thing. Low fat so the digestion is as fast as possible.

Remember if even you ate just before bedtime, it's still probably been 8+ hours since you ate and the last of that (hopefully) slow digesting "heavy" protein has probably now been consumed by your body. Time to get more protein in there fast. The amount of protein you eat probably isn't nearly as important to building muscle as is the quality of it and the timing of your consumption.

 

[Manuelmcom]

Others will likely balk at this suggestion, but during bulks I'm a big fan of liquid breakfasts to speed protein to the muscles and halt catabolism. In other words a low fat protein drink. I have whey isolate and a 1/2 cup of rolled oats and some stevia blended well in about 24oz of water first thing. Low fat so the digestion is as fast as possible.

Remember if even you ate just before bedtime, it's still probably been 8+ hours since you ate and the last of that (hopefully) slow digesting "heavy" protein has probably now been consumed by your body. Time to get more protein in there fast. The amount of protein you eat probably isn't nearly as important to building muscle as is the quality of it and the timing of your consumption.

You are totally right, i always have a water whey protein shake as soon as i wake up, and then i have my breakfast eggs+rice+veggies+fruit, But sometimes i have a couple of whey protein enhanced pancakes instead of the rice all in addition of the mentioned protein shake.