Please Look at my Bulking Diet!!

[TerTer]

Hey guys I like to get your opinions!
Back in march I started a diet changed my life style from drinking
& smoking and lots of fast foods to a "healthy life style" cardio
weightlifting the whole 9 yards, I was 200 lbs lost about 30 pounds in 3 months but It seens like I got smaller lost fat and
the muscle I got, so 1 week ago I started a bulking cycle to see
how much muscle I can get back! this is what it looks like
thats anybody have suggestions that can help please???

6:00 am
4 egg whites w/some ketchup
2 slice of wheat bread
1 cup fat free milk
1/2 cup oatmeal

9:00 am
1 can tuna w/some mayo
2 slices wheat bread
1/2 yogourt
1/2 cup cottage cheese
1 apple

12:00
option 1
1 cup brown rice
1 big steak
option 2
2 chiken breast
1 cup of brown rice
option 3
pasta w/groun turkey

3:00 pm (preworkout)
1 can tuna
1 cup of salad (lettuce+onion+tomatoe)
1 granola bar

5:00 pm (post workout)
2 servings optimun whey on water
1/2 sweet tart roll

7:00 pm
option 1
1 cup brown rice
1 big steak
option 2
2 chiken breast
1 cup of brown rice
option 3
pasta w/groun turkey

9:30 pm (before bed)
4 egg whites boil
1 tbls peanut butter or 1 tbls of flax seed oil

And I drink about 10 liters of water thruout the day
those anybody has any suggestions please?????

 

[anthrax]

I would take a bit more good fats (EFAs as omega 3s)

and some more veggies/fruits for their phyto-nutrients and fiber content

 

[_jaap_]

also could evryone one who wants an opinion on they're diet PLEASE post:

the total amount of cals/prot/carbs/fat aswell as the ratio between p/c/f.
Plus maintance calories, bodycomp heigth training experience diet experience intake of supss etc.

I refuse to look at another diet that says meal 1 blad meal 2 blah, you have got to be kidding me when u say that your gonna eat the same meals for 3 months.
And i just refuse to do your calculations for u get a food chart and a calculator and add shit up, you dont have to be 100% precise but give us some good figures to go on.

Never ever design a diet on a meal plan, design it on total cal intake/ratios.

sorry for the rant