I was hoping for some thoughts on my current diet during a mass/bulk phase. I am 5’10" 175-180lbs. I am currently eating at roughly 3000cals a day. My meals consist of 2 large shakes and 3-4 solid food meals daily. The shakes are:
10oz whole milk
1 cup oats
2 scoops protein
2-3 raw eggs
additional eggs whites ( pasturized)
sometimes add peanut butter
The shake consists of about 80-90 grams of protein ( depending on peanut butter and how many eggs whites )
Next meal is 2 pieces of Ezekial bread with 1 can of tuna ( 300 cals, 45 pro )
Later 2-3 pieces of chicken breast 10-12oz with instant brown rice. ( 700 cals, 65 pro )
Next meal is 1-3 pieces of Talipa and spinach ( 300 cals, 60 pro)
Final meal of the day is same shake as morning but swap oats for cottage cheese ( roughly 80 pro)
Additional sups and calories: 10 fish oils, creatine taken with waxy maize post workout
Workout is a standard HST program with T and TH off ( usually do light cardio, like walking or yard work to stay active )
Questions are: 1. All my fats come from whole milk, fish oil, olive oil and the occasional lean red meat. Is that ok?
2. I’m a little afraid of carbs so not sure if I’m getting enough. Probably 70 from waxy maize, 88 from rice, 20 from bread and then the oats are about 80.
3. No sups other then creatine with the waxy maize post workout, ZMA before bed, green tea during the day and a multi.
And thoughts/advice will be much appreciated!