Critique my diet lean muscle gains

[buffgrk]

hey guys, im 5'5 floating around 154, lookin to gain bit by bit so i can minimize the excess fat gain, let us know what u think.. i got 2 off days.. ill be eating the same apart from pre and postwo meal..


CARBS / PROTEIN / FAT / CALS
3:00am - Meal 1 ( Upon Rising )

Rolled Oats ( 1/2 Cup Dry ) 28.4 | 6.4 | 3.9 | 190
On whey ( 1 scoop ) 3 | 24 | 1 | 120
Milk ( 1 cup / 200ml ) 10.2 | 6.4 | 2.2 | 88
----------------------
41.6|36.8 | 7.1 | 398

6:00am - Meal 2 ( Breakfast )

Rolled Oats ( 1 Cup Dry ) 56.7 | 12.8 | 7.7 | 380
Cinnamon ( 1 tspoon ) 4 | 0 | 0 | 18
Egg Whites (8) 0 | 22 | 0 | 92
Egg yolk (1) 0 | 3.5 | 6 | 74
Water
-------------------
60.7 | 38.4 | 13.7| 564


8:30am - Meal 3

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10| 45 | 5 | 250
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
---------------------
20 | 50 | 7 | 300

11:00am - Meal 4

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10 | 45 | 5 | 250
-----------------
15 | 50 | 7 | 280

1-2pm - Meal 5

Burgen Bread Soy-lin ( 2 slices ) 24.7 |12.9|5.8| 201
Strawberry Jam ( 15g ) 5 | 0 | 0 | 20
97 % ff Cottage Cheese ( 75g ) 3.2 |9.4 |1.9| 70
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20
-----------------------
37.9|22.3|7.7| 311

2-4 hours sleep



4-5pm - Meal 6 ( Preworkout )

Rolled Oats ( 3/4 Cup Dry ) 42.5 | 9.6 | 5.8 | 285
Large Bannana or 2 small 30 | 1.5 | 0 | 130
Water
4 eggwhites + 1 whole 0 | 22.5| 6.6 | 152
---------------------
72.5| 33.6| 12.4| 567



Meal 7 ( Postworkout )

1/2 banana 20 | 1 | 0 | 89
Lean Gain XL /w water 40 | 40 | 4 | 360
-----------------------
60 | 41 | 4 | 449

Meal 8 ( PostPostworkout )

1 Cup Mix Veggies ( Mainly Greens ) 5 | 5 | 2 | 30
Chicken Breast ( 200g~ Baked ) 10| 45 | 5 | 250
Burgen Bread ( 1 slice ) 12.2| 6.4| 2.9| 100
Green Tea + Honey ( 1 Teaspoon ) 5 | 0 | 0 | 20

---------------------
32.2 | 50 | 7 | 400


Before sleep

1/2 Cup Cottage Cheese 5.| 15 | 3 | 112
15 almonds 3| 3.2 | 7.6 | 87
------------------------------
8.2| 18.3| 10.6| 199

Or


Meal 9 ( Before Sleep )

Ultra Peptide Cassein Protein ( 1 scoop ) 4 | 22 | .5 | 109
------------------
4 | 22 | .5 | 109

Carbs/Protein/Fat/Cals
348.1 / 340 / 76.5 / 3468

[Skull Crusher Chris]

Look like a solid diet to me. You should see some good results if your training is good. Just Curious why do you sleep in the middle of the day?

[buffgrk]

im a butcher, at a wholesale... i start work at 3am in the morning and i finish at about 12-1pm i go home eat then go 2 sleep for a couple hours then eat my prewo meal then im off to the gym and then i get a couple more hours sleep in the night so yeah.. wierd hours

[Skull Crusher Chris]

Originally Posted by jimjunkie

im a butcher, at a wholesale... i start work at 3am in the morning and i finish at about 12-1pm i go home eat then go 2 sleep for a couple hours then eat my prewo meal then im off to the gym and then i get a couple more hours sleep in the night so yeah.. wierd hours

Cool, but yeah your diet looks like you put alot of thought into it, seems perfect.

[buffgrk]

yeh my diets been like this for a while altho ive made a couple minor adjustments from month 2 month so yeah.. hehe

[buffgrk]

bump - anyone else have any suggestions ?

[frequently_puzz]

sorry i don't have a suggestion, but do you get sick of meat after being at work? Does it make ya wanna go vegan?lol

[buffgrk]

nah im mostly eating poultry ( chicken breast ) and if i get bored i get some lean beef rump steaks, i take off the visible fat and just crumb them in wholemeal crumbs like the chicken hehe, anyone else got suggestions?.. im not sure about the ratio's if im not taking in enuff protein etc.. and the carbs.. i think im gonna have 2 eat abit less preworkout 3/4 of a cup of oats is alittle too much it almost came outta me at tonights training session

[buffgrk]

bump.. can anyone give me some ideas how to change my diet.. its getting abit boring.. i want good protein and carb sources.. ps. cals too high? thx