Evaluate My Bulking Diet Please

[defcon]

Hey, i weigh 145 lbs, am 19 years old, im "skinny fat" due to uninformed weightloss that i went through ( lost 70 lbs in 2.5 months :( ) and im 5 foot 9.. Well, here is my diet so please tell me the good/ the bad/ what needs to be changed.

I set calories at ~2700-2800 trying to get an overall ratio of 30-35%protein/ 40-45% carbs / 25-30% fat


6:45 - 1/2 can of tuna and 2/3 cup of dry oats ( 300 cal / 22 p / 41 c / 4 f )

7:45 - Workout

8:30 - Post workout Shake ( whey and dextrose ) (304 cal / 23 p / 50 c / 1 f )

9:30 - 3 egg whites, 1 whole egg, 2/3 cup of dry oats ( 350 cal / 21 p / 42 c / 8 f )

12:00 - 3oz Chicken Breast ( uncooked ), 2 cups of broclie, 2/3 cup of dry oats ( 374 cal / 27 p / 51 c / 6 f )

2:30 - 1/2 can of tuna and 2/3 cup of dry oats ( 300 cal / 22 p / 41 c / 4 f )

5:00 - 1/2 can of tuna and 2/3 cup of dry oats ( 300 cal / 22 p / 41 c / 4 f )

7:30 - 60 grams of peanuts, Can of Kippered Herring Fillets ( 524 cal / 35 p / 13 c / 38 f )

10:00 - 100 gram of cottage cheese, 1/2 can tuna, 2 tbls flax seed ( 292 cal / 36 p / 15 c / 11 f )


Totals:
2743 cal
78 fat
292 carbs
207 protein


Thanx for your time of reading all this, please tell me what i should change for optimal muscle gains and least amount of fat gains.. remember that a while ago i dun a crash diet and became "skinny fat" :(

* waits responses! *

[HahnB]

This should be in the diet forum but oh well. I would get some diff forms of carbs like baked potatoes, rice or something, and eat more meat besides just tuna or chicken sometimes-steak or beef of some kind or fish.

[RuLess]

how do u eat un cooked chicken, but ur gettin all the meals u need in a day. lookin good

try to get more meat in besides tuna and chicken looks like ur on a cutting diet

[defcon]

I don't eat the chicken uncooked fool :P i just weigh it out uncooked since i only know the nutrion breakdown of the uncooked weight..

also, the herring is fish, somedays i may have salmon instead of the tuna or chicken but this is my "average day" i guess... thanx for the input :)

also, why suggest carbs other than oats? is it just because you think i will get sick of the oats so fast or is there any nutritional benefit to eating more ccarbs besides oats?

[bradley]

Looks fine IMO, although I would take out the tuna pre-workout and just add some whey.


also, why suggest carbs other than oats? is it just because you think i will get sick of the oats so fast or is there any nutritional benefit to eating more ccarbs besides oats?


Oats are fine, although variety is always good:)

[defcon]

thanx.. but screw variety right now, oats freaking rule! can a tuna and sum oats all mixed together with 100ml or so of your fav hot sauce.. microwave it for 10 seconds or so! BANG.. i love that meal :P :)