Check my diet out for the next few months this 2012 guys!!

Hey guys thanks for taking the time out to have a quick read.
 
this is my diet plan..it has very simple choices and my main choice for protein is and has to be protein shakes as Im on the go alot as I study and dont have time to be fiddling round with meat and chicken etc. So dont worry about taste. And im also going to be getting alot of fruit in my diet hopefully,
 
My plan is too lean bulk, will be training three days a week with minimum 3 times a week cardio.
I know I should consume a higher amount of carbs on a training day obviously than on a rest day.. but I will be keeping the amount of my protein the same. I was wondering HOW MUCH CARBS and FATS should I be consuming on TRAINING DAYS and OFF DAYS as Im lean bulking.
 
I am 5ft11.
79kg
13/14% bodyfat
In decent shape.
 
 
 
Breakfast 6.30am:
Protein shake with 3whole boiled eggs, 3 ounce oatmeal. Green tea.
GYM
Post workout: protein shake and simple sugars.
Meal Two 11:00am:
Protein shake with brown rice and vegetables. With a teaspoon of olive oil.
Meal Three 1:30pm:
Brown rice and veg. Protein shake
Meal Four 4.30pm:
Brown rice and veg and protein shake.
Meal five 7:30pm:
Brown rice with chicken.
Meal six before bed:
Veg with protein shake or milk.

if u have time to eat the rice and veg then how hard is having some meat in the mix?

its hard mate.. like I said dont wurry about that. I just want my questions answered please?

danchubbz


if u have time to eat the rice and veg then how hard is having some meat in the mix?

You haven't stated the amounts?  For exmaple is it one grain of rice or 100g?

I used this forum http://forum.bodybuilding...p?t=121703981 to calculate the macros, read the first post follow it through and do some calculations. Then I'm guessing you will be in a better position to ask diet questions

I havent stated the amounts because Im asking how much carbs fats and protein I should consume in order to lean bulk!! they are just food choices.

I dont have as much knowledge as some people on here but if you follow the link I gave you its pretty easy.
You work out your BMR then add 500 cals or more for bulking, then use that to work out your macros, its pretty easy and you will get a baisic idea until someone else can provide abit more help. Also check out the articles on MT they are very useful and will give you a lot of information