Diet Critique and help, more/less calories

Hi Guys,
 
Been training last 5 years and put on some good size and great strength, I still want to add some size but not much fat. I'm 16st and 6'2, I do carry a little bodyfat so am aware of this, here's my current schedule:
 
7AM - 30 minutes fast walk
7:30AM - 100g Oats and 2 scoops whey
11AM - 135g Tuna, sweetcorn and 150g Brown Rice (cooked)
2PM - 200g Chicken breast, 150g sweet potato
5:30PM - 200g Chicken Breast and 150g Brown Rice
7:30PM - NO Xplode,Arginine,Creatine
7:30PM - Workout
9PM - 2 scoops whey
11PM - 2 tsps P/Butter
 
The order of this can change slightly such as a workout between 2PM and 5:30PM. I am on a 5 day training split Mon/Tue/Wed/Thu/Fri, Chest/Back/Legs/Shoulders/Arms.
 
What do you guys think, do I need more food/less food? I am trying to lean bulk!?! I lost 2 stone last year and managed to keep most muscle - not loads of definition though!?
 
Any help really is appreciated, thanks in advance for even looking
 
Mitch.

What does any of this add up to?
 
Take a look at some calorie tracknig software like myfitness pal which also has smart phone apps and see what this food amounts too.
 
First impression for me is you are too low but also for remaining lean personally a little high in carbs too.

Hey thanks for replying!
 
I think it adss up to about 220g Protein and 200g Carb, not sure bout cals though!
 
Yout think more protein and less carb maybe!?
 
Thanks,
 
 

Thanks for that just worked it all out properly, details below see what you think!?!? Many thanks! I thought the cals and fat would be higher, defo glad I swapped brown pasta for brown rice also!
 
Protein: 241g
Carbs: 210g
Cals: 2,480 cals
Fat: 48g

hi mate i'd say more cals add sum fruit with breakfast then veg and sum fats with your 11am meal and after training you need more food could do with a meal really and 2 spoons ov nut butter before bed add sum casein or quark

Great Gavin thanks for the info will introduce a bit more fruit and veg!! Yeah If I can get a meal in PWO that would be best i'm sure.
 
Thanks again

Your diet looks devoid of FAT apart from a little nut fat, i take it your eating skinless grilled chicken breast? Mix up your sources for meat.
 
As above add VEG at least and some fruit. Also don't discount how important WATER is!
 
To be honest mate, you probably are better focusing on one goal, muscle or shedding fat.
 
But add the things above, monitor and adjust when necessary.

More fat.

Thanks so much for this info guys, I definately want to keep the muscle i've got maybe shed a bit of bodyfat, I was quite surprised at the little fat content myself, would be worried to up it though in case of putting fat on!?! I really worry about cutting as I have done before and lost muscle and strength and thats tough! Any tips on how to keep the muscle and just drop bf!?!?!
 
I don't want to be a pencil neck lol
 
Thanks,

You wont put fat on eating fat, only excess calories. For body composition Moderate to high protein is proven as effective.
 
Actually when you cut it can be scary as to how 'thin' you think you look as it is classic people over estimate how much muscle they carry, get through the 'skinny fat' stage and you will look fantastic.
 
Again please don't over estimate how much muscle you have alot of mass will come off before looking Leeaan!!
 
IMO i am 6 foot 2" and have had to go down to 190lbs to look lean. Been training since 2009 seriously. good luck :)

Great thanks for that! Will try and lean up, will ad some more fats and keep cals/carbs/protein around the same are we saying!?! Will up the cardio to shred some also.
 
I do mix up the meats between turkey/tuna/salmon/chicken, rarely red meat but do you think this is a good idea, your thoughts are greatly appreciated in helping me!?
 
Thanks again guys!