Please overlook my diet plan

[Nitrojan]

Aim: Bulk and gain a minimal amount of fat using this diet and Stronglifts to eliminate my 'Skinny-Fat' appearance for as cheaply as possible (food-wise)

Weight Days (3 days per week)

(Breakfast) 7:00am (390.6 calories)
1 x Omelette with 4 eggs and mushrooms (23.4/7.5/23.3)
(Snack) 9:00am (529.8 calories)
70g x Walnuts (10.7/9.6/45.6)
0.5 pint x Semi Skimmed Milk (8.1/11.4/4.8)
(Lunch) 12:00pm (715.7 calories)
300g x Brown rice (6.3/56/2.2) (7.7/69/2.7)
50g x Cheddar cheese (14.6/3.6/20)
1 cup x Frozen mixed vegetables (5.2/23.8/0.27)
(Snack) 3:00pm (133 calories)
1 tin x Salmon 3.25oz (19/0/5.8)
(Pre-Workout) 5:00pm (84.5 calories)
1 x Pre-workout shake (20.2/1.8/0.85)
(Post-workout) 6:00pm (200.1 calories)
1 x Post-workout shake (20.2/1.8/0.85)
40g x ground oats (6.4/26.8/2.5)
(Dinner) 6:30pm (600 calories)
1 x 150g Chicken breast (cooked in olive oil) (44.3/0/11.6)
1 cup x Whole wheat pasta (10.1/51.5/3.1)
1 cup x Spinach (8.2/10.6/5)
(Supper) 9:00pm (183.2 calories)
1 cup x Cottage cheese (27.1/5.5/5.3)

Calories: 2915.73

Protein: 225.2g
Carbs: 223g
Fats: 131.67g

Non-Weight Days (All other days)

I have dropped 500 calories here to try and minimise the fat gain as I am skinny-fat.

(Breakfast) 7:00am (390.6 calories)
1 x Omelette with 4 eggs and mushrooms (23.4/7.5/23.3)
(Snack) 9:00am (416.3 calories)
45g x Walnuts (6.9/6.2/29.3)
0.5 pint x Semi Skimmed Milk (8.1/11.4/4.8)
(Lunch) 12:00pm (715.7 calories)
300g x Brown rice (7.7/69/2.7)
50g x Cheddar cheese (14.6/3.6/20)
1 cup x Frozen mixed vegetables (5.2/23.8/0.27)
(Snack) 3:00pm (133 calories)
1 tin x Salmon 3.25oz (19/0/5.8)
(Dinner) 6:30pm (600 calories)
1 x 150g Chicken breast (cooked in olive oil) (44.3/0/11.6)
1 cup x Whole wheat pasta (10.1/51.5/3.1)
1 cup x Spinach (8.2/10.6/5)
(Supper) 9:00pm (183.2 calories)
1 cup x Cottage cheese (27.1/5.5/5.3)

Calories: 2445 calories

Protein: 174.6g
Carbs: 189.2g
Fats: 111.17g

 

[Psycho Sonny]

swap the cheddar cheese for something else, or try to not eat so much of it, or try healthier cheeses, i think mozzarella is a healthy cheese but it might not go with the meal.

 

[BennyC]

Looks good.

Few suggestions:

Eat the same if not more on your non training days. You are growing at this point and as such need the calories.
Drop the cheddar cheese or don't have it often as it is essentially saturated fat. This is required but not in massive amounts.
300grams of rice is a HELL of a lot of rice to eat! Try something like couscous and less of it. Make up the calories with mix vegetables instead.
More vegetables.
More fish & meat variety, mackerel, turkey, beef

 

[pooley]

agreed as above drop or eat less chedder cheese, i would also cut out the milk as well it has lactose 'milk sugar' in it, if you use milk in your shakes switch to water.

 

[BennyC]

I use milk in my Pre-bed shake as it helps to slow digestion down even further. I found when I also had it in my pre or post work out shake I did gain a fair bit of fat.

Nothing wrong with drinking it but just don't go ott.

 

[ben90]

If your going to drink much milk get raw milk if you can source it.