Gains

I'm 5'11" and weigh about 85kg with around 15% BF. Ideally I'd like to stay natural but get to about 90kg with 10% BF but am not sure that this is realistic yet (if it isn't then I'll have to look at maybe doing a few cycles), so I'm just concentrating on bulking up as much as possible and have based the diet on that. I don't know if this is too supplement-heavy though as it's easy to get carried away and waste your money. I'm also unsure if I'll be consuming too many calories- I work in an office so spend all day sat on my *rse, and when I train 3 times per week I only do weights, no cardio.

08:00 - 150g oats, egg yolk powder (equivalent of 2 yolks), 50g Protein shake in semi-skimmed milk, multivitamins, tribulus, CNP Pro Vital

11:00 - 250g fish, 75g Brown Basmati Rice, cashew nuts, black olives, 1 x wholemeal pitta bread, 1 x apple

14:00 - 100g cottage cheese, 125g cous cous, red pepper, mushroom, salad leaves, 1 x low-fat yogurt, 700 ml water

30 mins Pre WO - L-Glutamine , 50g egg white powder, 50g Vitargo, 1 x CNP Pro flapjack, 3 BCAA caps, 700 ml water

17:30 – Train, 700 ml water

Immediately Post WO - 72g Whey in water, 50g WMS, L-Glutamine, 50g CNP Pro Recover, 700 ml water

20:00 - Evening meal (one of following):

Wholemeal pasta, tomato sauce, sweetcorn, salad leaves
4 x slices wholemeal toast, olive spread, 1 x tin baked beans, 2 x poached eggs
4 x slices wholemeal toast, olive spread, 1 x tin tomatoes, 2 x poached eggs
250g fish, 1 x head of broccoli, garden peas, new potatoes, gravy (usually twice per week)
2 x large jacket potatoes, olive spread, 150g tuna, sweetcorn, cottage cheese, salad leaves, red pepper, musrooms, black olives
Veggie sausages, mashed potato, cauliflower, carrots, peas, broccoli, vegetarian gravy

21:00 - CNP Pro Vital, egg yolk powder (equivalent of 2 yolks), egg white powder (equivalent of 4 whites).

Can anybody suggest any improvements? I want to get it bang-on.

gym rat

hey mate diet seems pretty solid, i would add abit more protein to your two oclock meal, why not add in some steak or mince, other than that your spot on, good clean bulk diet, why you not doing cardio mate, you should try to do around two sessions a week, helps keep the fat off. and have at leats one cheat meal a week... keeps the metabolism going. all the best pal

genesis

If you put the hard work in it is achievable mate, looks like you've thought hard about the diet, looks pretty good for a lean bulk as the RAT says no harm in including more cuts of beef, steak, and good fats in general.

Adding udos, flax oil is an alternative to olive oil and is packed full of omega 3
Personally i would change the 8pm meal, having 4 slices of toast isnt the best idea, even if it is wholemeal mix it up a little bit
Yams, Sweet potatoes, even white potatoes in moderation...keep at it though mate let us know how you get on

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Gains

Sound, glad to know I'm on the right lines.

Do you reckon it'd be ok to substitute the brown rice at 11:00 for the same amount of wholemeal pasta instead? I really hate brown rice, but have been eating it for the time being until I can find an alternative.