Diet Critique For Scrawny Guy Please

Stats:

Height: 5'10

Weight: 165lbs

Chest: 42"

Arms: 14"

Calfs 14.75"

Thighs: 23"

Waist: 30"

Bodyfat: 13%

Age: 38

Training length: 23 years. Yes, really. 23 years and I only weigh 165lbs. I know, I'm scrawny. That's why I joined.

Resting Metabolic Rate = 1,922 cal

Cost of Activity = 3,075 cal

Exercise expenditure = 376 cal

Thermic Effect of Food = 192 cal

total energy on weight days = 3,644 calories



Here is my proposed diet to gain lean mass on weight training days (3 per week). Meals are either protein plus carbs or protein plus fats. Ratio: 50% carb, 25% protein, 15% fat. It's about 100o calories more than what I was eating before, and a lot more protein.



Meal 1

300g milk 10.2g protein 15g carbs

33g whey 30g protein

80g shredded wheat 54g carbs

18g raisins 14g carbs



Meal 2

100g tuna 25g protein

20g whey 18g protein

1 banana 23g carbs

1 slice bread 18.5g carb

25g honey 20g carb

50g cucumber 15g carbs

50g broccoli 3.5g carbs



Meal 3

4 eggs 32g protein, 35g fat

56g mackerel 11g protein, 12g fat



Meal 4

14g whey 13g protein

100g chicken breast 30g protein

1 slice bread 18.5g carb

25g honey 20g carb

50g tomato 18g carbs

50g cucumber 15g carbs

50g carrot 5g carbs

50g broccoli 3.5g carbs



Meal 5

50g chicken thigh 13g protein, 5.5g fat

33g whey 30g protein

25g peanut butter 11.5g fat

39g almonds 21.7g fat



Meal 6

48g Whey 43g protein

100g Carb 85g carbs

add vegetables



Meal 7

2 eggs 16g protein, 17.5g fat

30g whey 27g protein

38g almonds 21g fat



I can stick to this diet, so please don't tell me to keep it simple! :-) The hardest part for me will be fitting it all in my little belly!



So, please give me the benefit of your experience and tell me if this is a good start.

Diet Critique For Scrawny Guy Please