critique my diet

hi guys, another boring diet question!!!
 
ive just had a grumble in the test forum that my bulking cycle is making me fat, put my diet up and got smashed by the boys and sent in here lol!!
 
i asked a similair question the other night and got sent a thread for a diet plan, but to be honest i cant see it working for me. im hoping that if i post up the following potential diet, you guys can tweak it for me (please be gentle though, im still sore from the other forum!!!)
 
breakfast: porridge oats with banana. couple of slices of toast on brown bread
 
snack: protein shake (skimmed milk)
 
lunch: 2 chicken breasts with brown rice and peas (maybe some sauce to moisten it up) fromaige frais. mixed nuts.
 
snack: protein shake (skimmed milk)
 
dinner: evening meal with family (spag bol, shepherds pie, pasta bake, chicken with jacket and beans etc)
 
training
 
snack: protein shake (skimmed milk)
 
Im know that this diet is protein shake rich, but it's a really convenient and cheap way for me to get the protein in, also i dont have the time at work to get in any other meals- i work 7 til 4, so breakfast, lunch and 2 shakes will be at there.
 
What's happening now is that i am shoving anything i can find down me with the hope that it will just magically become muscle. I am hoping to bulk up, but avoid putting on any unnecessary fat. I also take 6-8 litres of water a day, and my cycle is 500mg/week sus.
 
Thanks for your help
gaz01

I'm no expert but there are too many shakes for me. Prepare food the night before so its conveniant. Also try to add some oily fish in there. A portion of mackeral/piltchards/sardines per day

also a large protein rich meal for brekky would be a good idea

i love pilchards, maybe pilchards on toast for breakfast??  i think one tin has nearly 80g of protein in it.

Then maybe a move my 'breakfast' meal to the first snack and scrap that shake?

Yep thats certainly better mate

if protein shakes are all you can have at work then its better than nothing.  But what do you call a protein shake? huge variation in the quality and macros.

breakfast meal is crap, it needs protein.  as said already, and as per your suggestion, pilchards on toast will be very good.

immediately after training you should have whey and dextrose in water.  then an hour after that you need to get another meal in with both protein and complex carbs.  depending on what time that would be, it will either double as your prebed meal, or you will need prebed food as well.  im guessing its late enough to be your prebed meal.

how about scrambled eggs and a bowl of oats?  nice and cheap, or cottage cheese and granary bread

scrambled egg is good, i love that. this is really helpful. thaks guys, i need to get this right, ive spent loads on gear, and train to the max, but i just know im robbing myself in terms of diet.

my last shake was going to be my pre bed meal as i train quite late. how about i lose that shake as well and have the milk with my porrige and scrambled egg?

Although this will mean that im now down to one shake a day and 2 bowls of porrige. is it criminal to put some sugar in it? or some honey?

A shake before bed isnt bad, if you have to have it, have it with milk instead of water so it absorbs slowly through the night

cool, so now ive got:

breakfast: pilchards on brown toast
 
snack: bowl of porrige, banana 
 
lunch: 2 chicken breasts with brown rice and peas (maybe some sauce to moisten it up) fromaige frais. mixed nuts.
 
snack: protein shake (skimmed milk)
 
dinner: evening meal with family (spag bol, shepherds pie, pasta bake, chicken with jacket and beans etc)
 
training: protein shake straight after (skimmed milk)

pre bed meal: scrambled eggs, bowl of porrige

That sounds about right doesn't it?

awesome, thanks everyone. i'll check in a couple of weeks and let you know how i got on!!

No probs gl mate