Diet Critique

[rjc]

I have just started my first cycle of test E @ 400mg per week for 12 weeks, my second shot is today.

My goals for the course is to gass mass while keeping bf down. I have put together a diet similar to what i normally would eat, just cleaned up a bit and a couple of extra meals added. Any help or suggestions would be great.

Stats are -

Age: 30
Weight: 189 (86kg)
Height: 6.0'(183cm)
BF%: Around 14% or so ive been told in the members pic section.
BMR = 160.2 (72.8kg)
TDEE = 2800

My diet looks like this - Pro/Fat/Cal/Carb..

Cardio - 5.30am (40-45mins)

Meal 1 - 7.00am
10 eggs (9 white, 1 whole) 60g Oats (dry) 1 cup skim milk
58/14.5/572/48.9

Meal 2 - 9.30am
Can of tuna (70g drained) 1 Tblespn olive oil, 1 Tblespn fat free mayo
18.2/19.2/260/4.9

Meal 3 - 12.00pm
200g steak (lean) 250g Brown Rice
74.5/16.5/814/87.5

Meal 4 - 3.00pm
200g Chicken Breast, 2 Whole Wheat Tortillas, Salsa, Lettuce
70/13.5/590/37.7

Work Out - 4.30pm

PWO - 5.30pm
2 Scoops ON Whey, 80g Oats (dry) Water
57.8/9/544/51

Meal 5 - 7.30pm
200g Steak (lean), Mixed Veggies
65.6/11.2/382/2.6

Meal 6 - 10.00pm
2 Scoops NiteTime Protein, 28g Almonds
55.2/16.4/392/9.6

Daily total = 3469.4
Calories from protein = 1598.6
Calories from fat = 901.8
Calories from Carbs = 968.8

I also use fishoil caps, a multi and glutamine but am not sure of the best time to take these and in what quantity.

Thanks

[jamyjamjr]

how did you figure your tdee?? it seems low for a guy your size

[FireGuy]

I think overall everything was well thought out and looks pretty good. I would add some veggies to meals 3 & 4. You might need to adjust the protein down a tad and the carbs up a bit but no reason at all you can run it as planned for now and start tracking results.

[rjc]

Your right, I did the math again using the first formula that you had in another thread and got -

189 x .14 = 26.46

189 - 26.46 = 162.5

162.5 / 2.2 = 73.8kg

370 + (21.6 x 73.8) = 1946 BMR.

1946 x 1.55 = 3016 TDEE

So if i add about 500 cals to start with my intake should be around 3516 calories.