Hello,
I am 34 years old, 5'10", 160 pounds, 12-15% BF, ectomorph. I am trying to gain 10-15 lean pounds. Would someone please critique this diet? I was shooting for a 45/35/20 split, 2880 calories.

2887 cals, 78 fat, 258 carbs, 324 protein
43/33/24 split

Meal 1: 6 egg whites, 4 whole eggs, slice fat free cheese, 1/2 grape fruit, 1 cup plain oats

-Workout-

Meal 2: 2 scoops protein, 10 oz skim milk, 1 Tbs. natural PB, 1 banana

Meal 3: 8 oz chicken, 1 cup brown rice, 2 cups broccoli

Meal 4: 2 scoops protein, 10 oz skim milk, 1 cup blueberries

Meal 5: 8 oz lean beef, 2 cups salad mixture

meal 6: 1 cup low fat cottage cgeese, 3 slices canned peaches

Thank you very much in advance!

The diet looks good. One thing I would do though is take out the peaches at meal six and add some complex carbs to meal 5 in the form of brown rice, sweet potato, ect. Having carbs before bed can lower GH production throughout the night, and you dont really need much carbs before bed anyway. Secondly I would try and spread your fat intake out a little bit. You have most of your fat in your first two meals. Keep your daily intake around 78g like it is but get the more evenly spread out. This is just my opinion and there is many ways to get the job done.

If you are a true ecto trying to add lean mass, I would switch your protein and carb macros exactly opposite the way you have it set up. I would do 1.5g Prot(240g) and 2g Carb(320g) per lb.of bodyweight. Fats are fine at .5g(80g) per lb. With this set up your calories will be the same as your current plan. To truly grow, you need to be taking in some complex carbs (oats, sweet potato, brown rice, Ezekial,etc.)at every meal and get more of your protein from meat sources. One chicken and one beef meal per day is not enough to truly grow. The fruit, shakes, and cottage cheese are fine, but I would go with more solid foods to truly put on size.