Evaluate this diet please.

[scoob21]

Hoping for some advice here. I am trying to add some quality muscle but have a tendency to add fat very easily (genetics suck). I am 156 pounds or so and somewhere around 10-11% BF.
I was thinking of this;
Meals.
1. 8.30am 50g Oatmeal/4 dried apricots/couple brazil nuts/30g protein in a shake (it is about 45g powder).
2. 11.30am (Post workout). 40g Dextrose/25g whey.
3. 1.30pm 60g Wholemeal Pasta, 120g Chicen breast, 8 or 9 almonds and a some stir in sauce.
4. 4.00pm Same as 1.30 but with tuna instead of chicken.
5. 6.30pm Larege wholemeal Pitta (40g carbs), 120g Chicken, 7 or 8 almonds/ mixed peppers, onions chillis/low fat chilli sauce.
6. 9.00pm Prot shake containing 30g protein/ 200g Broccoli.
7. 11.45pm 120g chicken/30g Cottage cheese/Udos oil (EFA).
At weekends I eat out once or twice but try to always get protein every 2.5 hrs or so.
Opinions?

 

[tbone1227]

just make sure your protein is about 250 grams per day or more and eat good clean carbs, but not in excess as well as good clean fats and you should be good to go

 

[scoob21]

Thanks buddy!
Any other opinions?

 

[Babyfaced Assassin]

How long have u been doing this, what are the results so far?
it does look like a quality, clean bulking diet though

 

[scoob21]

About a month and I do not seem to be getting much bigger, just keeping strength and getting a little leaner if anything. I am just very wary of adding carbs due to bodyfat levels, guess I am gonna have to though.

 

[tbone1227]

do you have your total breakdowns on food and calories - that would be the first thing i would do...your calories should be around 3,000 and your protein needs to be atleast 250 grams, should be closer to 275 and then check your carbs - they seem to be ok, so my questions would be about your protein totals, check them out first then figure out what to add or delete

 

[scoob21]

Thanks Tbone1227!

 

[EliteBB]

Looks pretty good bro, bump for UDO's oil ! Increase your post workout dextrose a little to 70 grams.