The Off Season

Well, ramadhan's over and it's time to stuff myself silly. I've decided to do a clean bulk this year, because, to be honest, I just hated the way i felt and looked last year. I only gain fat in the "spare tire" region, which transelates into 12.5% bodyfat = 38 inch waist+big ass love handles. Right now I weigh 82 KG (~180 lbs) @ 7% fat. Just thought i'd share my diet and training plan with you guys incase one of you feels like joining in on this crap.
Training:
sat: chest+abs
sun:back+calves
mon: bis+tris
tue: delts+traps
wed: legs
thu+fri: off

I'll be doing 18-22 sets for large muscles, and 12-16 sets for small muscles. You might think this is too much, but since i've got my life organized, recovery will be a piece of cake.

Diet:

6:00 AM
8 egg whites, 2 whole eggs, 2 slices of low fat cheese, 1.5 cups of oats, honey, 1 glass of skimmed milk, multivitamin, vitamin B-comples, 2000 mg glucosamine HCL.

9:00 AM
9 ounces chicken breasts, 3/4 cup brown rice (measured before cooking), water

1:00 PM
9 ounces chicken breasts, 3/4 cup of brown rice, water

4:00 PM
50 grams of BCAA (2:1:1 ratio of leucine:iso-leucine:valine) with 2 liters of water during workout

5:30 PM
100 grams of glucose, 50 grams of whey protein, 500 ml skimmed milk

6:30 PM
10 ounce beef burger, 2 large potatoes, diet soda

8:30 PM
50 grams of whey protein, 6 table spoons of oats, 500 ml skimmed milk

That all adds up to around 5000 calories (430 grams of protein, 500 grams of carbs, and 130 grams of fat). I'll only go by this diet from saturday til wednesday night. Other than that, i'll just eat anything whenever i'm hungry.

If you need any help on bulking, just email me at bu_selmo@yahoo.com with "diet" as the subject. If you want advice on cutting, i'm not in the mood! wait til march :p