diet critique for size/strength please.

[crunch1]

PLease critique my diet:

I went from 175 ripped - 7% bf to 195 in about 3 weeks, i stopped doing cardio and just ate nothing but junk after dieting all summer, a very stupid move, now flabbly, was planning on bulking but started out all wrong.


My stats are: 6ft 195lbs 12-15%bf I am a hardgainer - however i can gain fat easily-lean frame, thin chest-ectomesomorph

Goals: gain muscle size/strength with minimal fat gain

This is my meal schedule as my classes allow. I have to work out late. I am going to life 3-4x a week

Routine:
-Chest back

-Legs

-Bis/tris/shoulders/forarms


Cardio 3x week - 30min in the am
Abs 3 X a week - after am cardio



8:30am

1cup oatmeal 1/2 scoop whey
8 egg whites
1 tbsp flax
5g glutamine

carbs:50
pro:42
Fat:14
-------------------

11:00am
1 can tuna
1 wheat tortialla
1 large apple
9 baby carrots

carbs: 50?
pro: 30
---------------------

3:00pm
Myoplex Shake:
carbs:25
Pro: 42
------------------------
4:30pm:
1 can tuna
1 medium sweet potato
carbs: 30
pro: 30
-------------------------
6:30pm (pre workout)
myoplex shake

pro:42
carbs:25

---------------------------
9:00pm (workout)

11:00pm
2 servings phosphagen HP
Carbs: 66g
1 serving whey
1 tbsp flax
pro: 20
-----------------------------
Totals
Carbs:246g
Pro:206g
Fat:30g from flax

 

[Cobin]

Doesn't look like enough food to me, for 195lbs, inless all the weight you added was fat. Then I'd say your LBM is still around 160-170lbs (estimated guess) I am in the same boat as you,kind of I am a mesmorph. I add and lose fat really quickly so when I bulk I keep it clean except when I am out with family or friends i'll eat some junk food. I would maybe cut off some of your fat before you bulk again, you'll get more gains towards muscle and be less fat all around. Maybe take it down to 10% then start from there. Upto you though just my thoughts on it.