Critique my diet....Please!

Jon629

Jon629

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Ok I'm 6'0 20 years old and i'm weighing in at about 176lbs. I'm no sure what my bf is but I'd have to say no higher than 9%. I'm looking to do a bulk and add a good bit of lean muscle. Last winter I did a bulk from 170 to 190 without any supplements except protein. I had it cut short because of severe illness for a good two weeks. All in all I think I gained at least 4 solid lbs of muscle from the bulk. This year I'm looking to slowly add on the weight in hopes of getting to 185 but spring with minimal fat gains. I don't want to use any supplements besides protein just yet but I will if need be.

Sorry for the long intro but heres my diet.

7:00 a.m.
5 egg whites, 1 cup of oatmeal, 8 oz of milk, 1 banana

9:00 a.m.
1 serving of Pro complex gainer... 600 calories 60 grams of protein and i think 75 grams of carbs

10:30 a.m.
1 can of tuna fish

12:30 p.m.
4 oz of ground turkey meat, or chicken, 8 oz milk, 2 slices of whole wheat bread, 40 grams ground oats

2:00 p.m.
Whey protein shake 40 grams of protein

3:30 p.m.
2 tbs of peanut butter, 4 slices of whole wheat bread

6:00 p.m.
4 oz ground turkey or chicken, banana, 8 oz milk

8:30
Whey protein shake

Ok now I know I start to fall off towards the end of the day and that's where I need your help. Also I do eat more than listed because I eat whatever it is my parents are making for dinner that night. No worries though i don't over endulge myself with fattning foods. Most of the time they will make some kind of pasta or meat for dinner.
 
OCCFan023

OCCFan023

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Ok I'm 6'0 20 years old and i'm weighing in at about 176lbs. I'm no sure what my bf is but I'd have to say no higher than 9%. I'm looking to do a bulk and add a good bit of lean muscle. Last winter I did a bulk from 170 to 190 without any supplements except protein. I had it cut short because of severe illness for a good two weeks. All in all I think I gained at least 4 solid lbs of muscle from the bulk. This year I'm looking to slowly add on the weight in hopes of getting to 185 but spring with minimal fat gains. I don't want to use any supplements besides protein just yet but I will if need be.

Sorry for the long intro but heres my diet.

7:00 a.m.
5 egg whites, 1 cup of oatmeal, 8 oz of milk, 1 banana

solid

9:00 a.m.
1 serving of Pro complex gainer... 600 calories 60 grams of protein and i think 75 grams of carbs

10:30 a.m.
1 can of tuna fish

Add in some healthy fats or complex carbs if possible.

12:30 p.m.
4 oz of ground turkey meat, or chicken, 8 oz milk, 2 slices of whole wheat bread, 40 grams ground oats

2:00 p.m.
Whey protein shake 40 grams of protein

3:30 p.m.
2 tbs of peanut butter, 4 slices of whole wheat bread

I would add a clean protein souce here.

6:00 p.m.
4 oz ground turkey or chicken, banana, 8 oz milk

8:30
Whey protein shake

Ok now I know I start to fall off towards the end of the day and that's where I need your help. Also I do eat more than listed because I eat whatever it is my parents are making for dinner that night. No worries though i don't over endulge myself with fattning foods. Most of the time they will make some kind of pasta or meat for dinner.
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Also when do you workout? Also your missnig your vegetables, I know they can be annoying but very important. Do you take in anything before bed?
 
Jon629

Jon629

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Thanks for the reply! Before bed I usualy have some kind of low fat yogurt basically as a cheat food if I didn't go out with my friends for a little something to eat. And I usually lift around 4:30 when I get home from school.

Would it be sufficient to add say a few ounces of brown rice around 10:30 to up my complex carbs. Also how about I add a few ounces of skinless chicken breast to my meal at 3:30.
 
OCCFan023

OCCFan023

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sounds like a solid plan man, adding in chicken breasts and brown rice is always a good plan if you are looking for extra calories.

Also the yogurt is a good pre-bed meal but you may want to look into a little slower digesting protein. Yogurt has a decent amount of casein but you may also want to take in some natural peanut butter or something to aid in the long fast while your sleeping.
 
Jon629

Jon629

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Ok, thanks for the help man...time to start my gaining!
 

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