Critique my diet plz! (Bulking)

[WacK]

Hi, i want to start a new diet for the summer. I wish u could help me with my diet cauz its not perfect! So...

Age: 21
Height: 172cm
Weight: 75kg
BMR: 2704
-----------------------------------------------

Breakfast:
Egg white cooked 1.5cup - 0fat, 2carb, 25pro
Quick oat 1cup - 7fat, 81carb, 18pro
(7FAT, 83CARB, 43PRO)

2hours later:
Almonds (20) - 15fat, 5carb, 6pro
Banana
(15FAT, 5CARB, 6PRO)

Lunch:
Chicken breast 200g - 15fat, 0carb, 58pro
Rice, 135g - 1fat, 108carb, 9pro
Green fresh veggies
(16FAT, 108CARB, 67PRO)


2hour later:
Tuna can - 0fat, 0carb, 30pro
(0FAT, 0CARB, 30PRO)

30min before workout:
Optimum whey shake 1scoop - 1fat, 3carb, 24pro
(1FAT, 3CARB, 24PRO)

PWO:
20g sugar
Optimum whey shake 1.5scoop - 1.5fat, 4.5carb, 36pro
(1.5FAT, 4.5CARB, 36PRO)

Lunch:
Beef steak 200g - 18fat, 0carb, 68pro
Potato 1 large (3" to 4-1/4" dia, raw) - 0fat, 33carb, 3pro
Green fresh veggies
(18FAT, 33CARB, 72PRO)

Tuna can - 0fat, 0carb, 30pro
(0FAT, 0CARB, 30PRO)

Before bed:
Optimum casein shake 1 scoop - 1fat, 4carb, 24pro
(1FAT, 4CARB, 24PRO)

TOTAL:

Cal: 2825
Fat: 59.5 (535.5 cal)
CARB: 240.5 (962 cal)
PRO: 332 (1328 cal)

----------------------------------------

I'm only 100cals over my BMR and for bulking its damning LOW.. So, how i could increase my cals intake? I don't want to increase my fat, my goal is to BULK lean.

Heres my suggestions, let me know what u think about;

Add 1 potato to my Lunch#2.
Add light chesse to Breakfast (not cottage, i can't even think about eat that sh/t =))


Have u an idea how i can upgrade my diet?
Don't hesitate to critique!

Thanks

 

[3J]

Hi, i want to start a new diet for the summer. I wish u could help me with my diet cauz its not perfect! So...

Age: 21
Height: 172cm
Weight: 75kg
BMR: 2704
-----------------------------------------------

Breakfast:
Egg white cooked 1.5cup - 0fat, 2carb, 25pro
Quick oat 1cup - 7fat, 81carb, 18pro
(7FAT, 83CARB, 43PRO)
quick oats are crap, get natural rolled oats, up your protien here to 50g
2hours later:
Almonds (20) - 15fat, 5carb, 6pro
Banana
(15FAT, 5CARB, 6PRO)
dude, eat protien.. add 40g protien here
Lunch:
Chicken breast 200g - 15fat, 0carb, 58pro
Rice, 135g - 1fat, 108carb, 9pro
Green fresh veggies
(16FAT, 108CARB, 67PRO)


2hour later:
Tuna can - 0fat, 0carb, 30pro
(0FAT, 0CARB, 30PRO)
your macros look off here.. tuna usualy has fish fat in it...
30min before workout:
Optimum whey shake 1scoop - 1fat, 3carb, 24pro
(1FAT, 3CARB, 24PRO)
add carbs (complex)
PWO:
20g sugar
Optimum whey shake 1.5scoop - 1.5fat, 4.5carb, 36pro
(1.5FAT, 4.5CARB, 36PRO)
add carbs (semi-simple... like white bagel)
Lunch:
Beef steak 200g - 18fat, 0carb, 68pro
Potato 1 large (3" to 4-1/4" dia, raw) - 0fat, 33carb, 3pro
Green fresh veggies
(18FAT, 33CARB, 72PRO)
wut kinda potato is this?
Tuna can - 0fat, 0carb, 30pro
(0FAT, 0CARB, 30PRO)

Before bed:
Optimum casein shake 1 scoop - 1fat, 4carb, 24pro
(1FAT, 4CARB, 24PRO)
u can add a good fat here
TOTAL:

Cal: 2825
Fat: 59.5 (535.5 cal)
CARB: 240.5 (962 cal)
PRO: 332 (1328 cal)

----------------------------------------

I'm only 100cals over my BMR and for bulking its damning LOW.. So, how i could increase my cals intake? I don't want to increase my fat, my goal is to BULK lean.

Heres my suggestions, let me know what u think about;

Add 1 potato to my Lunch#2.
Add light chesse to Breakfast (not cottage, i can't even think about eat that sh/t =))


Have u an idea how i can upgrade my diet?
Don't hesitate to critique!

Thanks

in bold to start

 

[3J]

btw what kinda rice is that?

 

[WacK]

For breakfast, i'll try light cheese to get like 50PRO
-----------------------------------
Almonds (20) - 15fat, 5carb, 6pro
Banana
(15FAT, 5CARB, 6PRO)
dude, eat protien.. add 40g protien here

What can i eat here to get 40g of PRO, its a collation, i don't know what to eat.
-------------------------
2hour later:
Tuna can - 0fat, 0carb, 30pro
(0FAT, 0CARB, 30PRO)
your macros look off here.. tuna usualy has fish fat in it...

Tuna Can, i take the macro live from the can. (tuna in water)
--------------------------------
Potato 1 large (3" to 4-1/4" dia, raw) - 0fat, 33carb, 3pro
Green fresh veggies
(18FAT, 33CARB, 72PRO)
wut kinda potato is this?

I take the macro from a website i think, i mean its a big red potato.
--------------------------

Rice: brown entire rice i think, take the macro live from the bag.
--------------

For the Pre and Post- Workout, u think i'd must eat carb?
What kind of complex carb for pre-workout?

 

[3J]

1. how u gonna get 50g protien from cheese?? u have any idea how much ull need and how unhealthy that is?? eat eggs bro.. egg whites... drink liquid egg whites for all i care
2.u get protien from lean meat, eat a lean meat.. chicken turkey beef fish.. pick one
3.ok
4.if its a red potato thats ok
5 for pre-workout.. red kidney beans, brown rice, oats, yams, sweet potatoe..

 

[WacK]

1. Ok, i was thinking u want me to up the PRO to 50g.. But u want me to Up the pro to 93g for the breakfast, is that right?

2. For the collation, im at work, have u any idea of good protein source that i can take without cooking them? I means, i can eat live.

 

[3J]

1. your making no sense.. the second meal in your diet has no protien in it....
2. cook for 3 days at a time and plastic that shit... that's what i do.. i dont go home 3 days in a row