Lean bulking diet, critique please?

Ive adjusted my diet now following the advice of a few in the know.
Im am aiming to clean bulk 1-2lbs every 3 weeks.

3001 cals a day
235g potein
406g carbs
36g of fats.

Following franks 5x5 routine 3 days a week plus 20mins cardio post workout
Also i do 1hr muay thai on 1 non training day
1 hr muay thai on another non training day
and 2hrs mma on another non training day.


Meal # Food type Weight Protein Carbs Fats Cals
1     Egg whites      5          20           0      0     80

       porridge           80g      8           48      6      287

         honey            10g      0           8          0     33

    orange juice      200ml     1          20      0     100
                             total       29         76     6      500


2          Chicken      130g      26      0      5      200

         basmati rice 100g         1     60     1      300

         broccoli      half cup      2      6      0          30

              apple 1                   0     17      0           65
                             total       29      83      6      595



3 Protein shake    2 scoops 40      0      0      200

              dextrose      75g     0     72      0     180
                              total       40      72      0      380



4                          tuna 120g 31      0      4      150

wholemeal pasta 100g        14     60      1      320

banana                     1          0      30      0      100
                              total       45      90      5      570


5               chicken 130g      26      0      5      200

     sweet potatoe 250g      5      50      0      225

         green beans half cup 2      5      0         20

                  carrots half cup 1      6      0      30

         cashew nuts 30g      4      9      13      161
                         total       38      70      18      636



6                milk 400ml      14      15      1      120

    protien shake 2 scoop  40      0      0      200
                         total         54      15      1      320






            protein carbs fats kcals
TOTAL       235  406    36   3001








+ vit c 1000mg a day
6g creatine post workout

Let me know what you guys think??

Hey

When do you train?

Add in more protein meal 1, couple of whole eggs added to the egg whites or have a  protein shake

i train just before meal 3 (protein shake).

any other ideas? or is it ok apart from the protein in meal 1?

yer mate i think it looks ok apart from more protein in meal one and could do with maybe swapping the tuna for salmon or makeral for some healthy fats.


Try it an see how you get on