My diet all on paper at last! Please Advise!

[Ironman5151]

First would like to think everyone here on the fourms for all the great help. I've been training for about 4 years now and the past 6 months I've been really focusing on my diet. Working on my diet has been the best thing I've done so far.

If your wondering why the turkey and ham in my meals, its because with my new school schedule, I can't get to a micowave at certain times of the day. I'm currently in the fifth week of:

Week 1-5 Wistrol - 50mg eod
Week 1-10 Propinate - 150mg eod
Week 1-10 Fina - 75mg eod
Week 1-10 Aratest - 250mg ew
Week 6-10 Anavar - 45mg ed
Week 7-10 T-3 25mcg ed
Week 1-4/10-14: Slin 10iu's on pwo days

I'm currently 217lbs , 9.3%bf. My goal is to lean up while filling my muscles out as much as possible while on cycle. Doing cardio 3-4 days a week @ 40mins in the morning.

Diet:

Meal 1: Pro/Carb

1.5 scoop of whey, 4 egg whites, 1 packet instant oats

Total Fat: 2g | Total Carbs: 24g | Protein: 45g


Meal 2: Pro/Fat

8oz lean ground beef, 1 slice swiss cheese

Total Fat: 21g | Total Carbs: 0g | Protein: 48g


Meal 3: Pro/Carb

7 slices turkey, 2 slices wheat bread

Total Fat: 1g | Total Carbs: 18g | Protein: 41g


Meal 4: Pro/Fat

9 slices ham, 1 slice swiss cheese

Total Fat: 11g | Total Carbs: 0g | Protein: 34g



Workout


Meal 5: PWO Nutrition

Total Fat: 0g | Total Carbs: 80g | Protein: 48g


Meal 6: Pro/Carb (this meal is around 7pm)

8oz chicken breast, 1 cup brown rice

Total Fat: 0g | Total Carbs: 33g | Protein: 46g


Meal 7: Pro/Fat

2 cans tuna, 1 table spoon mayo

Total Fat: 13.5g | Total Carbs: 0g | Protein: 65g


Meal 8: Before Bed

1 scoop caesin protein (i think i might start double scooping here)

Total Fat: 0g | Total Carbs: 0g | Protein: 23g


TOTAL:
Fat: 48.5g
Sat. Fat: 13.5g
Carbs: 155g
Sugar: 6g
Protein: 350g





I'm taking 2 multi vitamins a day, with 7g of Vit C. Also taking 5g creatine pwo. Any advice on my diet will be great. I'm thinking of upping my protein to 400g and I also need to add in some green veggie in meal 6. Any input?

[24labor]

For your PWO I would up the carbs a bit maybe to 100 since your protein is around 50. Your PPWO 1 cup of brown rice should be around 66 carbs a half cup would be 33. Your before bed meal have some cottage cheese with your shake and add some fat like peanut butter this will slow the digestion with the slow acting protein. Also you need some oil in there for EFAs like flax or olive. Where are the fruits and veggies. But the rest looks pretty good to me

[24labor]

also I would say up the fat a bit. it looks like you should up the kcals a bit do this by uping the fat and carbs you could up the protein a little bit but dont go over board.

[Ironman5151]

I felt like I been needing to up my carbs, so guess thats a must. Thanks for the help. Any more input would be appreciated. My diet edited with the help of labor(going to recalculate in the moring):


Meal 1: Pro/Carb

1.5 scoop of whey, 4 egg whites, 1 packet instant oats, 1 bannna

Meal 2: Pro/Fat

8oz lean ground beef, 1 slice swiss cheese

Meal 3: Pro/Carb

7 slices turkey, 2 slices wheat bread, 1 apple


Meal 4: Pro/Fat

9 slices ham, 1 slice swiss cheese


Workout


Meal 5: PWO Nutrition (46g protein, 100g carbs)


Meal 6: Pro/Carb (this meal is around 7pm)

8oz chicken breast, 1.5 cup brown rice, Green veggies


Meal 7: Pro/Fat

2 cans tuna, 1 table spoon mayo


Meal 8: Before Bed

2 scoop casein protein, 2 table spoon all natural peanut butter, cottage cheese

For the EFA's, starting tomm I'm going to add 6 soft gels of Flax in my pro/fat meals for now. I'm placing an order tommrrow for some flax seed oil(any one recommend a good type, please tell me), and other supplements.

[24labor]

I felt like I been needing to up my carbs, so guess thats a must. Thanks for the help. Any more input would be appreciated. My diet edited with the help of labor(going to recalculate in the moring):


Meal 1: Pro/Carb

1.5 scoop of whey, 4 egg whites, 1 packet instant oats




Meal 2: Pro/Fat

8oz lean ground beef, 1 slice swiss cheese




Meal 3: Pro/Carb

7 slices turkey, 2 slices wheat bread




Meal 4: Pro/Fat

9 slices ham, 1 slice swiss cheese





Workout


Meal 5: PWO Nutrition (46g protein, 100g carbs)




Meal 6: Pro/Carb (this meal is around 7pm)

8oz chicken breast, 2 cup brown rice




Meal 7: Pro/Fat

2 cans tuna, 1 table spoon mayo




Meal 8: Before Bed

2 scoop casein protein, 2 table spoon all natural peanut butter, cottage cheese

For the EFA's, starting tomm I'm going to add 6 soft gels of Flax in my pro/fat meals for now. I'm placing an order tommrrow for some flax seed oil(any one recommend a good type, please tell me), and other supplements.

Looks pretty good but you still need to have fruits and veggies in there

[Ironman5151]

Looks pretty good but you still need to have fruits and veggies in there

Forgot to add. I edited. Thanks for the help bro. I'm going to grow like a weed the next 5 weeks ....

[24labor]

Forgot to add. I edited. Thanks for the help bro. I'm going to grow like a weed the next 5 weeks ....

no problem and remember if you are starting not to grow eat more food bump the kcals up especially while on gear you need to keep eating to keep growing

[Ironman5151]

Was looking over the ingredients of all natural peanut butter today....it has a lot fats and sugars in it together. Thought you wasn't suppose to consume carbs/fats in same meal...and at 10:00pm too...Still eat it?

[24labor]

Was looking over the ingredients of all natural peanut butter today....it has a lot fats and sugars in it together. Thought you wasn't suppose to consume carbs/fats in same meal...and at 10:00pm too...Still eat it?

a small amount of carbs with fat before bed isn't bad just dont consume too many like some casein drinks have some carbs in them. Youll be fine with the natty.