Rate my diet!

[Sv87guS]

I'd like some advice or ideas (or just a thumbs up) from experienced and/or novice fellow fitness nuts! And possibly help others.

My stats on here arent up to date, need to get some pics and update my stats here. Im currently 180lbs, dont have exact BF% but if i had to guess from past experience im about 6 -8 %BF, gota a good set of abs showin, good definition all around. But ill update that with pics to back it later. But heres the diet, im shooting for a lean bulk, possibly gain muscle, while stayin metabolic and burning or maintaining Bodyfat.

Immediately upon waking: Calories 260 F- 1g C-35g P-24g
1 scp whey protein
1 cup 100% juice (usually Cranberry/Pomegrante)

Breakfast(no more than 45 mins later): Cal 380 F-18g C-29g P-25g
3 eggs
(Every Third day 2 whole eggs, 4 egg whites)
Packet of instant oatmeal (34g)
1 lowfat cheese slice
MulitiVitamin
Vitamin D 1000IU

Snack: Cal 340 F-21g C-31g P-8g
10 whole wheat crackers (22g carbs)
2TBSP Natural Peanut Butter

Dinner: Cal 390 F-5g C-51g P-41g
6 oz chicken
3/4 cup Brown Rice (1 cup cooked)
Digestive Enzymes

Pre-workout meal: Cal 240 F-1g C-30g P-24g
1 medium gala apple
1 scoop whey
2 scoops Jacked
5 g BCAA's
XTEND (during training)

Post-Workout Meal: Cal 450 F-2g C-60g P-48g
5 g Creatine
5 g BCAA's
1.5 scoops Waxy Maize
2 scoops Whey

Supper: Cal 660 F-16g C-59g P-64g
1 Lo Carb, high Fiber Whole Wheat tortilla
8 oz lean red meat (usually Taco meat)
1/2 cup beans (pinto, Refried, or black)
2 cups Broccoli
Digestive Enzymes
Vitamin D 1000IU

Bedtime snack: Cal 120 F-1g C-3g P-24g
1 scoop Casein
(Every 3rd day 1 cup cottage cheese)

Which is a total 2840 calories consisting of 65 grams of Fat, 298 Grams of Carbs, 258 Grams of Protein. Which is a F/C/P ratio of 25/40/35. Also high in fiber, 45 grams total. So 298 - 45 = 253 net carbs. High Fiber and High Protein seem to work for me.

Hows that look i mean the results im getting i cant argue, but i recently assembled this diet 4 weeks ago. After being nice and lean all summer. On my off days I usually replace my pre- and post- meal with 1 cup kashi cereal, and 1 Scoop of whey.

I Figure maintenace would be 2500 cals... so im thinkin 300 over would be a good nice lean bulk. I realize it takes longer to bulk this way but ive had some good luck with the ladies this summer, so yea know, wanna keep it lean. And i like it better this way... since.. well look at my beginning Progress pic up.

Also ive been working out for 5 years now, have a good grasp on diet and my training thanks to the many on this forum. And have actually helped many of my friends get into shape with diet and excercise advice.

[Sv87guS]

Also I should state that i do a high(er) carb day once a week usually friday or saturday. One thing i was wondering was with my oatmeal if i should be doin 2 packets? considering 1 pack only equals 1/2 a cup (uncooked).

This is a normal day, but i do mix it up every once in a while, my fridge and cupboards consist steak, tuna, cottage cheese, 100% whole wheat double fiber bread, Kashi Go Lean Cereal (High Fiber, High Protein), Fiber One granola bars, bananas, romaine and spinach, 100% whole wheat Pastas, everythings whole wheat, lean, and high in fiber.

[determined4000]

First ratios are meaningless
Id up the fat a tad (.4-.5g/lb is recommended)
Food choices look good.

[Sv87guS]

thanks yea i looked at those and thought i should shoot for 80 - 90. Ill just eat some more Natty PB, cant get enough of that!

[Sv87guS]

and what do you mean by first ratios?

[DanDabinsky]

and what do you mean by first ratios?

what if we had a section for rate my junk lol that would be funny.... na but seriously u gotta watch ur macros.

[Sv87guS]

well i kinda figured the nutrition section of the forum would be a good spot to get advice on my DIET and NUTRITION, or to see if im on track.