Diet Advice For First Cycle

[Indian Muscle]

Alright, This is my stats:-

Age - 27yrs
Height - 5.10
Weight - 163 lbs
BF% - Less than 15%
Years of lifting - 10yrs

and this is how my diet looks like:-

Meal 1 - 100 grms Oats, 8 Egg whites, 2tbs Olive oil
Meal 2 - 60 grms Oats, 6 Egg whites
Meal 3 - 4 Wheat rolls cooked with 1tbs Olive oil, 6 Egg whites
Meal 4 - Potatoes or a Fruit, 6 Egg whites, 25 Almonds
Meal 5 - (Pre Workout) Rice, Wheat Rolls or Potatoes, Approx 10-12
Chicken, 5 gms of Creatine
Meal 6 -(Post Workout) 1 Scoop of whey protein, 2 Wheat Rolls, 1 Banana
Meal 7 -(Before Bed) 30 Ounce of Skim Milk or 1Scoop of Casein

Currently on a Sust/Deca Cycle, Some of the members suggested not to do the cycle for various reasons but by the time they suggested not to do it the gear was already in my blood, Now there is no going back. You guys need to critique my diet, suggest changes required.

I have posted some pics in the below thread
http://forums.steroid.com/showthread.php?t=403058

[HustlerBrah]

Are you vegetarian?

[Indian Muscle]

Are you vegetarian?

Nope, i am a non-veggie but since ill be at office from morning till evening i carry only egg whites to work and in the evening around workout time i eat chicken.

[EZ E]

I would replace some of those egg meals with sources of lean meat. Its just as easy to take chicken to work in containers.

[nonotone]

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[Indian Muscle]

Judging from the pictures - I think you are over 15% bf.

Too much eggwhites - your first meal is enough, look for more sources of protein.

Checked the BF yesterday, i am around 18%. I will try replacing Egg whites with chicken but other than that any changes required like Carb timings or quantity, Fats??

[Twist]

1. what are your goals? (I think you should cut bf)
2. Cardio?
3. tdee?
4. Macros?
5. Egg whites should be pwo or breakfast only IMO (they go through you too quickly)
I would work on getting your bodyfat down and bulking at the same time by utilizing carb sensitivity and cardio BUT not doing a CALORIE deficit. SO maintenance or above as far as cals go, but only low gi carbs and timing is important. You are taller than me, weigh less, and have more bf = I do what I said above and it works great.

Meals (your diet critique)
1 = add whole eggs
2 = make pro/fat and make it a red meat like steak (cut it up and eat it cold like jerky, just add some seasoning for flavor)
3 = Chicken and carbs are ok
4 = different protein source, almonds ok, why fruit?
5 = chicken ok, sweet potato ok, no rice, idk what a wheat roll is - if it is bread, ditch it (I don't really care for processed)
6 = IF this is your last real chance for a meal make it real food, if not shake is ok but eat soon after, banana ok (idk why you would use it but it's ok), once again idk what a wheat roll is
7 = Red meat here for sure pro/fat meal if carbs are in meal 6

[Indian Muscle]

I am going to incorporate Cardio very soon, May be 30 minutes 3x per week.
The reason i have more of egg whites in the diet is my folks at home are veggie so cooking non veg at home would be impossible but will try to replace atleast Meal 3 with chicken. My last real meal would be Meal 5 around 6pm and by the time i finish workout it will be 9.30 and at that time i cannot have a real meal again because my previous meal will be so filling. So it will be whey,banana(for carbs) and some wheat rolls. Whet rolls are home made bread. Mix a cup of whole wheat powder with some water, make a paste and then just roast it. May i know why are you suggesting to ditch rice and wheat?

[Twist]

I am going to incorporate Cardio very soon, May be 30 minutes 3x per week.
The reason i have more of egg whites in the diet is my folks at home are veggie so cooking non veg at home would be impossible but will try to replace atleast Meal 3 with chicken. My last real meal would be Meal 5 around 6pm and by the time i finish workout it will be 9.30 and at that time i cannot have a real meal again because my previous meal will be so filling. So it will be whey,banana(for carbs) and some wheat rolls. Whet rolls are home made bread. Mix a cup of whole wheat powder with some water, make a paste and then just roast it. May i know why are you suggesting to ditch rice and wheat?

I don't know how far you are going to go eating egg whites only unless you eat them all the time. You need protein available when your body wants it, so that's why everyone utilizes slower digesting proteins.

wheat is an inferior carb and can easily be replaced with much better ones.

about not being able to have another meal, eating eggs at 6pm and nothing worth noting until bed at ten then 8 hours sleep is just catabolism. eat cuz you have to not because you are hungry.

[Indian Muscle]

I don't know how far you are going to go eating egg whites only unless you eat them all the time. You need protein available when your body wants it, so that's why everyone utilizes slower digesting proteins.

wheat is an inferior carb and can easily be replaced with much better ones.

about not being able to have another meal, eating eggs at 6pm and nothing worth noting until bed at ten then 8 hours sleep is just catabolism. eat cuz you have to not because you are hungry.

So replacing wheat with vegetables, brownrice would be fine? I wont be eating eggs in the evening, its chicken at 6pm. Currently after i started cycling, Postworkout i am taking 2scoops of ON whey, BCAA's, after 2hrs Milk and Casein. Ideally i will be taking in around 100 grms of protein between 9.30 till 11.30pm