Diet help

[daande]

I am currently trying to put on some muscle and stay as lean as possible. Here is a sample of what I have been eating everyday for the past week:

Meal 1: 3 whole omega-3 eggs + 6 Whites + 1 cup of brown rice
Meal 2 Post Workout: 48g Protein Shake with 2 piece of whole grain toast and some PB and jam on the toast.
Meal 3: 7oz steak + 1-2 cups of brown rice or 1-2 cups of some potatoes or yams
Meal 4: 48g Protein Shake
Meal 5: 7oz of chicken or fish with 1-2 cups of brown rice or 1-2 cups of some potatoes or yams
Meal 6: 48g Protein Shake

I am 210 Pounds 5"10 around 15-16% bodyfat. Let me know if this is decent. I am planning on adding 30 minutes of cardio to the end of each workout starting this monday.

[Bigtred]

How many more cals is this compared to what you normally eat?

Are you any easy gainer?

Upping cals by adding a few more grams of protein per meal is the easiest way to add cals and stay as lean as possible.....

[daande]

Its more food than I normally eat. I was just worried about if I was eating to many carbs or not?

[Bigtred]

That's up to you to decide and fine tune. Every person is different. You have to keep a log of what you eat and week by week you adjust. There is no easy way, especially when you care about staying lean.

Most guys just stuff their face. If you want to stay lean and make gains then try the anabolic diet. (I think) Basically keeping carbs steady and eating huge amounts of proteins.

[warlock]

Not my forte but: Meal 5 I'd drop any starch/sugar as you have it already pre and post work out.

Keep a log and measure your bf and bw in a weekly basis.

If you can log the whole thing: diet/bf/bw in a daily basis it would be better as you would be able to see what is working and what is not.

Re evaluate what you are doing very 2 weeks and adjust as necessary

[baza]

Eat something with the protein shake. What kind of shake is it whey? Casein?
Seems almost every person who posts a diet lately, one of their meals is "Whey shake". How are you not starving 10 minutes later?
Why don't you have a PWO shake with dextrose and whey and then a meal later, instead of eating the toast, and more importantly PB?
And as above, keep a log. That will determine what is too much and what is maybe not enough.