Good info here, lots of details thanks for posting all this. We’ll need some more though to give you the best info possible.
-Current macro breakdown of this nutrition plan
-Do you know your maintenance calories? Like, do you KNOW them? (not a guess)
-Possible to post pics?
-Any idea how much you want to lose?
-What’s your training like?
All that being said, your nutrition looks clean and delicious. But, ultimately, there’s no way to know if it’s good for cutting or not because what matters MOST trying to re-comp is finding the sweet spot for calories that works for you. If all of this food gives you a good macro breakdown with the right caloric deficit, then it’s good to go. Have you been tracking your maintenance calories? Even if you haven’t been, then figure out all of these macros so you can adjust accordingly if you stall out.
Just some thoughts before I get to your questions, and please keep in mind this is just my advice based on experience, not saying it’s the law or there aren’t other methods:
-Everyone wants to “lean bulk” or whatever it’s called these days, getting big without getting fat. Is it possible? Yes, but it takes VERY CAREFUL planning, consistency, and execution if you want to do it right.
Is this a goal you have for your physique to accomplish as you can, or are you trying to lean out by a certain date or event? If you’re NOT on a deadline, re-comping is much more feasible. If you’re in a crunch, you can certainly cut fat but there’s more of a chance of losing LBM.
You’ll have to be extremely strict in your execution of your workouts, nutrition and supplements if you want to get bigger without getting fat. Track your calories daily or just make a nutrition plan and follow it. If your calories are too low you won’t gain the mass you want. If they’re too high you’ll gain too much fat.
Think long term, anywhere from 6-12 months if you want to do it right and maintain a good level of conditioning. It’s easier to add LBM when you’re leaner, so a slow and steady approach is necessary to gain LBM without excess adipose.
NUMBERS, MIRROR AND PHOTOS
I believe if you want to gain LBM and lose fat, you should start with maintenance calories, and focus carbs at breakfast, pre and post workout. If you have more carbs left, you can certainly consume them when you like but I’d recommend keeping non-breakfast and workout window carbs to low glycemic choices like fruit or ezekiel bread.
The mirror and photos will be your biggest tools for collecting data, followed by the scale. If you gain 2 lbs of muscle and lose 2 lbs of fat, the scale won’t move but you’ll certainly look different. So, take weekly pictures at the same time of day, in the same room, with the same poses (whatever they are). Also track your weight daily, in the morning first thing after bathroom but before any food or liquids. Whatever the lowest weight of the week is is what you should go off of, as anything higher than that is just water or soon-to-be-poop.
If your weight is steady but you see yourself getting leaner, you know it’s working. If you’re weight is going up but you are maintaining a good level of conditioning, keep going as long as you’re not exceeding 1lb per week gain MAX. BE HONEST with yourself about your conditioning. Don’t flex your abs just so you can say they’re still there. If you’re losing weight more than 1lb a week then add 100 cals the next week and keep repeating the formula.
To answer your questions:
I think one scoop of whey (20-25g) mixed with your oats would be a wise choice.
I don’t think this matters, if you like milk have the milk.
Yessir. Try adding 100-150g broccoli or fibrous veggie to meal 2, that’ll give you 3 servings at least. So many people overlook the importance of veggies. Countless benefits for health.
*Just a thought, 4-5 whole eggs a day seems like a lot of egg yolks to consume on that regular of a basis. I have eggs almost every day, I’ll usually do 2 whole eggs and egg whites for the rest. You could try 2 or 3 whole eggs and also adding grass fed cheese or avocado if you want more fats. Again just my thoughts.
Just as an example, some recent comparison pics I made. The left side is when I was dieting down for a show about 7 months ago, the right side is a few days ago. In both sides my weight is the same, 161.5lbs, but now I’m carrying more LBM and less fat at this weight. Again it took 7 months, and the changes aren’t mind-blowing but they are significant which is the best a natural lifter can hope for.
Again if you can post more details it would be easier to give more specific advice, but ULTIMATELY what will matter most is formulating your plan, sticking with it with relentless consistency, taking data and making adjustments accordingly, keeping a very slow and steady approach, thinking long term as re-comping is a long term process.