Bodybuilding Nutrition Question...?

I am 22 years old, 5'11", 152# w/ a 11% body fat. I'm lean, but I want to pack on more muscle yet at the same time, not get too bulky and fat. I want to be very lean and muscular. Think Josh Duhamel!! So, could somebody please critique my bodybuilding nutrition? I do split wkout routines M/W/F/Sunday.

Nutrition
Breakfast
- 1 cut oatmeal in water with 1 scoop of ON 100% Whey Protein powder
-1 banana
-1.5 ounces of peanuts (to get my omega 6's)

Snack 1
-EAS Protein bar (20g) with water

Meal 2
-1 can of tuna w/ pepper/lemon and vegetables on 3 slices of flax seed bread served w/ water

Snack 2 (pre-workout)
-1 scoop of 100% ON Whey Protein mixed with water (24g protein)

Snack 3 (post workout)
- 1 1/2 scoops of 100% ON Whey Protein SHAKE mixed with water and bananas and strawberries, along with creatine

Meal 3
--1 can of tuna w/ pepper/lemon and vegetables on a low carb tortilla wrap served w/ water

Is that enough calories?? carbs? protein?? Please help!

First off i must say that is a very clean and strict nutrition plan and i applaud u for that. But the major problem is that while ur eating good food, that is a cutting plan and not a mass gaining plan. Now just to let u no, ur gonna have to gain some fat (not a lot) if u want to put on some muscle. It is extremely hard to gain muscle and keep lean at the same time. But dont worry after a few months of mass gaining u can start back on a calorie restricted diet and add in more cardio. Ur carbs r very low and they need to go higher. As for the overall calories, i cannot help u with that. It is very hard to say what ones BMR is without using the BMR machine. So theres a simple way to do it, after u increase ur calories a bit check the scale at the end of the week and if u put on half lb or more then ur eating more calories than u burn off and vice versa.

Also, a lot of ur macronutrients r coming from supplements. U need to get most of it through whole food. So lets break it down by meals and snacks like u did.

For breakfast, take out the bananna and the powder. Instead add in eggs (u cant get ne better than this). Make sure to add in a few whole eggs and not all egg whites (I like to do 3 whole and 2 white). The cholesterol from the whole eggs will help to raise ur testosterone level for ur workout. Testosterone is made from cholesterol. U can keep the peanuts in if u want.

For the snack #1 u can keep the protein bar but add in some kind of carbs, the bananna/turkey sandwich on wheat/etc.

Meal 2, take out the tuna and add in some chicken, pork, steak or beef (change it up from week to week). U should add these lean meats in to maxamize ur gains. Keep in the veggies if u want (maybe decrease the amount) and add in some carbs such as pasta, brown rice, potatoe (baked, mashed, or sweet)

Snack2, if it is a while inbetween ur meal 2 and workout then go ahead and keep that the same (but take the creatine now and not postworkout, u need the creatine b4 the workout not after, if u want to take it after thats fine). If meal 2 is only about 60-90 min b4 ur workout then dont worry about eating nething. There is no scientific proof that eating protein b4 immediately b4 a workout increase results.

Postworkout, u can keep the same if u want, but like i said i woud suggest taking the creatine b4.

Meal 3, seems fine but u should change it up also from time to time and add in some chicken or something like that.

Finally if ur a bit hungry b4 going to bed take about 20g of protein and some natural PB. The oils in the PB will help slow down the absorption. Mix it with milk too bc milk is 80% casein and thats the slow absorbing protein.

Figure out how much pro, carbs, and fat ur taking in then figure out the total calories. Keep that recorded down and do the scale thing i mentioned earlier. IF u gain then keep everything the same, if not then add in some meals and recount everyhting. Lifting is trail and error and it takes time to learn these things but u will.

good luck and dont 4get to lift very hard. Nemore questions, feel free to email me.

Enough calories depends on your body and how easily you gain and lose weight. Try it and adjust if you need to.

Protein should be 1.5x-2x your bodyweight.

I would replace the bar with real food, and have some complex carbs with your preworkout shake, it will give you some energy to workout. Other then that your good