Hello all, I am a new member here and would like to get some feedback on my diet outline I have here. I am 6'1" and 180 pounds (25 years old). I lift weights 4 times a week. I want to do a "clean bulk" with as minimal fat gains as possible (I am already trying to shed belly fat). I am also posting a pic of me and to the right of it, my goal. Essentially what I want to know is if I am eating the right amounts of cal/pro/carb/fat. I am also a bit afraid I am eating too mcuh carbs, but you can be the judge of that. On the 2 days I dont lift, I am going to keep it roughly the same except I want to east around 100 or less grams of carbs and then 1 free day. Here is my outline.

Meal #1
Met-Rx Protien Plus (3 scoops)
Quaker Oats (1/2 cup)
Banana (1 whole)
465 cal / 52 pro / 57 carb / 6 fat

Meal #2
Tuna Fish (5 oz)
Egg (2 whole)
Ranch Dressing (4 tablespoons)
447 cal / 51 pro / 0 carb / 26 fat

- lift -

Meal #3
Whey Protein (2 scoops) w/dex
660 cal / 48 pro / 104 carb / 2 fat

Meal #4
Chicken Breast (6 oz)
White Rice (1 cup)
Green Peas (1/2 cup)
Soy Sauce (2 tablespoon)
525 cal / 60 pro / 59 carb / 3 fat

Meal #5
Beef Jerky (2 oz)
Almonds (1 oz)
String Cheese (2 sticks)
490 cal / 42 pro / 18 carb / 28 fat

Meal #6
EvoPro Casien Protien (2 scoops)
Flax Oil (1 1/2 tablespoons)
485 cal / 52 pro / 6 carb / 27 fat

totals: 3072 cal / 305 pro / 244 carb / 92 fat

Also, I have heard good things about All The Whey, I am tempted to try the Vanilla to replace my Met-Rex breakfast shake.

So what do you guys think? Dont laugh too hard at my photo :o

What's your current %bf?

I'd cut a little further if it was me.

but It doesn't look too bad...

Meal 2 change that to 1 whole egg and say 4 whites
Meal 4....change that white rice to brown...especially for your PWO meal

Add some fish caps to each of those meals, try to work in at least 6 per day. Each cap will be 1 gram roughly.

The soy sauce, ranch dressing and beef jerky will likely be quite a bit of sodium in one day...you may want to rethink that.

A great dressing with tuna is balsamic vinegar mixed with lemon juice,olive oil and throw in some italian spices....no sugar or salt required like the commercial dressings

a 1/2 cup of peas is your veg for the whole day 8O Add some more veg in there.

I'd probably dump the processed string cheese and look for something else since you mentioned this is a clean bulk.

I don't know my current BF%. Last I checked (couple months ago), it was around 15-16% I think.

You would cut a bit? I was thinking the same.. is it too many carbs? cals? Would I get fatter on this? (my biggest fear).

I might ditch the beef jerky for something else. I just don't know what. I want something comparable in terms of protien/cal and most importantly easy to bring to work with me and doesnt need much prep time.

I have read repeatedly that white rice is perfectly fine as a PPWO by many mags and reputable posters online. I gotta stick with the white. As far as veggies go, I agree. What if I had an 8oz serving of V8 to wash down Meal #4? Would that suffice?

Again, watch the sodium with the V8. There's a low sodium version.

How about a green salad with the tuna and egg? Since you are already doing dressing, it would make sense. If you don't want the hassle of making one, Wendy's has a great side salad for only a buck.

I don't see a problem with the ratios. Probably one too many "liquid" meals for my tastes, but that's just me. Only other thing I might recommend is swapping out the beef jerky for some grilled chicken strips... 4oz of chicken is probably about equal to the 2oz of jerky, and it will be a lot more filling in your stomach.

Nice work... good luck with the bulk.

I would agree with the white rice only if you weren't slamming back so much dex in your post-workout shake. So why hit yourself up with a second insulin spike? Where do you see the advantage of this?
Personally I'd stick with a slow burner like brown rice to maintain constant energy between meals and flatten out the post dex shake somewhat.

too many carbs....heck no...in fact not enough I think.

Your LBM (based on your bf est ) is ~155 lbs

so 1.5g * lbs LBM is 232.5 g Protein and you're taking in much more than that. The higher fat is okay as well.

Personally I'd back off the protein a little and up your carbs some ...but you know your body type best.

One method is to figure:

P = 1.5g * lbs LBM (counting all protein sources but make sure you get at least 3 meals with complete proteins ideally).
F= .5g *lbs LBM
C= Adjust for bulk or cut accordingly (total cals maintenance + say 200 - 300 cals to start) You don't want to gain fat too quickly. Give it 2 weeks to see how it's panning out.

You don't want to shock the body into 1000 more cals than it's used to right off the hop.