Help me bulk cleanly

[ch3mical]

Hey all. Just wanted to get your opinion on my diet here. Most notably, my first couple of meals, since I wake up early at 6:30 am and hit the gym around 7 am, meaning I don't get time for a proper meal before working out.

Pre Workout (6:30 AM)
* Fruit bar for calories
* Handful of raw organic pumpkin seeds

Meal 1 (8:30 AM) (Post Workout)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of Flax seed oil.

Meal 2 (10 AM)
* 1-1/4 cup of dry oats mixed with water
* 3 eggs
* Organic brown toast w/ butter

Meal 3 (1 PM)
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken or beef
* Handful of hazel nuts

Meal 4 (3:30 PM)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of Flax seed oil.

Meal 5 (6 PM)
* 1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
* 2 cups of green beans, broccoli or any other desired vegetable
* 6-8 ounces of chicken or beef

Meal 6 (8 PM)
* 1 scoops of casein protein powder (around 22 grams), mixed with water and 1/2 tablespoon of flax oil.


Stats
Sex: Male
Age: 26 years old
Height: 6'1"
Weight: 190 lb
Body Fat: 14%


I'm kind of in a tough position here. I'm not exactly "in shape" since my body fat is around 14%, but I don't have much muscle either. I've been working out full time for over a year now, and have toned up a bit, but haven't put on much muscle or lost a ton of body fat. I've been gaining strength, but that's about it. I'm not sure whether I should cut down and then focus on gaining muscle, or just bulk up now and cut afterwards.

Advice would be great! Thanks!

[Praetorian]

To gain muscle you should be eating like this:
P

Pre Workout (6:30 AM)
Protein shake with 2 cups milk+50g waxy maize+1/2 cup oats+1 Tbsp olive oil + 5g creatine

Meal 1 (8:30 AM) (Post Workout)
* 50g Whey Isolate protein + 50g waxy maize + 5g creatine

Meal 2 (10 AM)
* 1-1/4 cup of dry oats mixed with water
* 5 whole eggs with 4 whites


Meal 3 (1 PM)
* 2 cups of green beans, broccoli or any other desired vegetable
* 8 ounces of chicken or beef
* 1 cup cooked brown rice

Meal 4 (3:30 PM)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of olive oil.

Meal 5 (6 PM)
* 1 cup of brown rice, or medium sized sweet potato, or 1 cup of oatmeal
* 2 cups of green beans, broccoli or any other desired vegetable
* 8 ounces of chicken or beef

Meal 6 (8 PM)
* 2 scoop whey isloate + 2 cups milk + 1 Tbsp olive oil OR 5 whole eggs

[ch3mical]

To gain muscle you should be eating like this:
P

Pre Workout (6:30 AM)
Protein shake with 2 cups milk+50g waxy maize+1/2 cup oats+1 Tbsp olive oil + 5g creatine

Meal 1 (8:30 AM) (Post Workout)
* 50g Whey Isolate protein + 50g waxy maize + 5g creatine

Meal 2 (10 AM)
* 1-1/4 cup of dry oats mixed with water
* 5 whole eggs with 4 whites


Meal 3 (1 PM)
* 2 cups of green beans, broccoli or any other desired vegetable
* 8 ounces of chicken or beef
* 1 cup cooked brown rice

Meal 4 (3:30 PM)
* EAS Meal Replacement shake (50 g protein, etc) with 1/3 cup of oatmeal and 1 tablespoon of olive oil.

Meal 5 (6 PM)
* 1 cup of brown rice, or medium sized sweet potato, or 1 cup of oatmeal
* 2 cups of green beans, broccoli or any other desired vegetable
* 8 ounces of chicken or beef

Meal 6 (8 PM)
* 2 scoop whey isloate + 2 cups milk + 1 Tbsp olive oil OR 5 whole eggs


Thanks for the plan. Just a few questions:

I've never used/heard of Waxy Maize before, and doing a search I've noticed there are many supplements for it. Which do you recommend? Also, it seems they are all fruit flavored, how does this mix with a chocolate shake?

Meal 1 (8:30 AM) (Post Workout)
* 50g Whey Isolate protein + 50g waxy maize + 5g creatine

Is that with 2 cups of milks like the previous shake? You say this one is a 50g Whey Isolate Protein and the meal previous is a "Protein Shake", whats the difference or should these both be the same?

What kind of milk?

9 eggs in total for a meal? I don't know if I can afford to do that every day...

[Praetorian]

thanks for the plan. Just a few questions:

I've never used/heard of waxy maize before, and doing a search i've noticed there are many supplements for it. Which do you recommend? Also, it seems they are all fruit flavored, how does this mix with a chocolate shake?

***species and allmax make good waxy maize products...mixes better with vanilla protein....

Meal 1 (8:30 am) (post workout)
* 50g whey isolate protein + 50g waxy maize + 5g creatine

is that with 2 cups of milks like the previous shake? You say this one is a 50g whey isolate protein and the meal previous is a "protein shake", whats the difference or should these both be the same?
***use water post workout not milk you want to spike insulin..

What kind of milk?
***2% is fine

9 eggs in total for a meal? I don't know if i can afford to do that every day...
***5 whole eggs + 4 whites....not 9 whole eggs!

P

[ch3mical]

***5 whole eggs + 4 whites....not 9 whole eggs!

P

I'm confused. 5 whole eggs means 5 actual eggs. 4 eggs whites are 4 eggs without the yolk. Wouldn't this mean I'd need 9 eggs?

[JonnyO]

U ever heard of liquid egg whites?

[kawikaratekid]

Would he gain much fat on that diet?

[Praetorian]

Would he gain much fat on that diet?

If he is training intensely he would limit fat gains...however you cannot gain significant muscle without some fat gain as well...it is inevitable.
P