yet another diet critique requested

[kamaboko]

a few stats...
weighing in at a blazing 176lbs at 6'0". Body fat around 12%. I want to put on some extra muscle but keep the fat under control. this is a bitch for me. I know some of you are going to say, "dude, ya gotta eat 5 bazillion calories a day, man." fine, but i want to get the diet knowledge down first before throwing a bunch of food in the gut. with that said, this is what i came up with. at 176lbs x 17 i get close to 3000 calories a day. i'm going for a 50%p, 35%c, 15%f mix. i've noticed that when my protein intake gets below 50% i fall apart. as you can tell i'm packing the carbs in by the middle of the day, and trying to work on the fat consumption with high protein, low carb meals. suggestions are appreciated.

1. pre-workout
1 cup of oatmeal
whey shake 29g p, 38g c, 6g f

2. post workout
myoplex shake
dextrose 42g p, 44g c

3.
whole wheat spagetti
chicken breast 58g p, 84g c, 7g f

4.
chicken, broccoli, brown rice
52g p, 32g c, 5g f

5.
egg beaters, chicken,
green beans, flax oil 57g p, 11g c, 14g f

6.
tuna in water,
egg beaters, flax oil 64g p, 4g c, 15g f

7.
cottage cheese
(my favorite!) 46g p, 12g c, 7g f

 

[Primal X]

Remeber for every pound you gain to add 100 calories to the total consumption Good Luck

 

[kamaboko]

bump