Critique this Bros!

[roguemonkeyjr]

So i've been working on my diet really hard and this is what it now looks like.

First my stats, 6'1, 165lbs around 10% bf, I want to gain but stay lean pretty sure this is working =)

Meal 1 (9:00 am) : 10 egg whites, 6 yolks
1/2 cup oats
1 banana
1 slice whole wheat bread (no sugar or fat added)

Meal 2 (PWO) (around 11:30) : 2 scoops whey (60g protein, no carbs)
1 banana

Meal 3 (1:00 pm) : 10-12 oz. lean meat
1/2 cup brown rice
green vegetables

Meal 4 (3:30-4:00 pm) : 1 scoop whey protein
8 egg whites
1/2 cup oats
1 tbsp ANPB

Meal 5 (6:30-7:00 pm) : 10-12 oz lean meat
1/2 cup brown rice
green vegetables

Meal 6 (9:00-9:30 pm) : 1 cup 1% cottage cheese
1 tin of tuna
1 tbsp Almonds
1/2 cup berries

Meal 7 (11:30 pm) : 1 cup FF greek yogurt
8 egg whites
1 tbsp ANPB

And for the lean meats its usually white fish, shrimp, chicken breast, horse meat, bison meat if I do however eat red meat its organic so very low in fat and for green vegetables its spinach, asparagus, broccoli, different types of salad, cucumber. Please tell me what you guys would add or take out/replace!!

 

[maccy]

Looks pretty good mate train hard get plenty of rest n you should be sweet

Sent from my HTC One XL using EliteFitness

 

[Irish1]

It looks good. However, it might be worth your while to break down the plan into catagories: calories, protein, carbs, & fats. That way its easier to adjust your plan depending on your results. Nice work!

 

[sbamb111]

up the carbs. also why only a banana with your post shake? You need at least 60g of carbs in that shake.

 

[sbamb111]

at your weight every half C of rice/oats you have in there you need to change to 1C or 1.5C. I eat a full Cup with every meal plus a piece of ezekial bread

 

[oxymoron]

I eat like that for a while then i cut out the fruit, rice and breads and replaced it with more veggies and it made a difference. I bet if you did that you'd see results faster. I was only taking in about 50-60g carbs with lots of cardio and weights and the fat was just jumping off.

 

[roguemonkeyjr]

I could add honey to my PWO shake that would be pretty good, and I'll up the rice/oats to 1 cup next week, thanks for the advice bros! I want to put on another 20 pounds from now till december, I think im on the right track

 

[timetogethuge1940]

a great way to get big and stay lean is to manipulate your carb intake. it's not rocket science. eat them when your body most needs them.. and eat a shit load of them.

when your body most needs them is when you wake up.. and when you get done working out.. eat a huge breakfast and even bigger post workout. post workout.. most can get away with consuming well over 100 simple carbs. don't be shy.. pack them on. waxy maize or maltodextrin is a must.

then for other meals throughout the day stick with a lean source of protein, healthy fats, and of course a lot of greens