pimp my diet pls...

[number28]

So here is a two day example of my diet.
i also plan on doing a 1st time ever cycle of 8 weeks test prop 50mgs e2d and only have nola and clomid on hand.
my stats:
31 yrs
5'10"
162 lbs (used to be 188, thin arms, flat chest and big gut)
not sure on bf
goal to add min 10-15 lbs muscle and lower bf

example 1:
6:30am wakeup
7am 4 egg whites 1 whole egg, 1 bowl oatmeal, coffee and oj
8:40 NO boaster preworkout drink (hemo rage)
11am postworkout shake (2 scoops) with waxi maze (1 scoop)
1:30 mashed potatoes with 2 med slices grilled chicken cutlets; green veggies
4pm protein shake and cliff bar
8pm spicy tuna spicy salmon sushi rolls plus apple
11pm protein shake

example 2:
7am 1 scoop whey pro 1 slice whole wheat toast peanut butter jelly, coffee
840 NO boaster preworkout
11am 2scoops protein 1 scoop waxie maze
130 pasta with grilled chick or chopped lean beef, banana
430 turkey sandwich, ww toast, apple
6pm cottage cheese with pineapple
830pm tuna with veggies or grilled chicken

snaking options:
ppj, cereal (low sugar, flax seed), cottage cheese or protein bar
ill sometimes have bagels with my kids on the weekends.

I take vitamin c and d, fish oil ed
Whey protein one in am and post workout
Casin protein othertimes
Waxiemaze post wo only

its really hard for me to add solid quality lbs...
heres pic to help ur better understand my body type.

thank you all for your help

[FireGuy]

How many calories a day are you eating? How many grams of protien, carbs and fat are you eating? If you dont know, we dont know and if you dont know how did you design this diet? Will be of great help if you give write out the diet the macros assigned for each meal as well as daily totals.

[number28]

How many calories a day are you eating? How many grams of protien, carbs and fat are you eating? If you dont know, we dont know and if you dont know how did you design this diet? Will be of great help if you give write out the diet the macros assigned for each meal as well as daily totals.

Thx for the reply, I actually donot know the amt of pro/carb/fat in the foods ieat. I do try to make good desicions with prot and complex carbs and good fats a priority. I try to get in a min of 30grams of pro with each meal and 40 grams pro 30 g carbs post workout

[Danbireland]

am i wrong in saying i can only see 2 proper meals there per day i.e good ratio protein carbs fat?i.m.o. you need to up the cals and carbs and try get more protein from food instead of shakes try that for 6 months - 1yr then think about ur prop cycle im 5'9 75-77kg 170lbs? still natural 5gram creatine day 15 gram glutamine 40gram protein p.w.o. day are only supps rest is real food ?there are some good posts/stickys on bulk diets you should check them out just my thoughts .best of luck whatever you decide

[Researcher]

Break everything down into the macronutrients so you know exactly what you are getting. Looks like you need more calories though. Find out your BMR / TDEE. Google it.

[number28]

I know I need to pay way more attention to my eating plan. I will be doing more reading around this section. I feel like I'm eating a good amt as most of the time I'm forcing myself to eat more and more (chicken and tuna and eggs) and I'm really never hungry.
Thx everyone!!

[number28]

great stuff on the stickys in the diet boards...gotta alot of reading and changing up to do.
thanks for the kick in the ass fellas!!

[number28]

Break everything down into the macronutrients so you know exactly what you are getting. Looks like you need more calories though. Find out your BMR / TDEE. Google it.

my BMR = 2119
my TDEE= 2717
wow so im in caloric defecate! i never counted my calorie intake but will start paying way more attention.
thanks resercher!!

heres what i have for now.
7am 5 egg whites 2 whole eggs, 1 bowl oatmeal, coffee and oj - 44g pro 40g carbs
8:40 NO boaster preworkout drink (hemo rage)
11am postworkout shake (2 scoops) with waxi maze (1 scoop) 50grams pro/30grams fast digesting carbs
1:30 mashed potatos with 2 med slices grilled chicken cutlets; green veggies - 43g carbs, 50g pro
4pm protein shake and cliff bar - 34g pro/24g carbs
8pm spicy tuna spicy salmon sushi rolls plus apple 95g carbs, 49g pro
11pm slow digesting protein shake -26g pro


7am 1 scoop whey pro 1 slice whole wheet toast peanut butter jelly , coffee - 35g pro; 41g carb

840 NO boaster preworkout
11am 2scoops protein 1 scoop waxie maze - 50g pro, 30g carbs
130 pasta with grilled chick or chopped lean beef, banana - 50g pro; 55g carbs
430 turkey sandwish, ww toast, apple 33g pro, 30 g carbs
6pm lowfat cottage cheese with pinapple 8g carbs, 24g pro
830pm tuna with viggies or grilled chicken (tuna-25g pro)

I dont know about u guys but i feel like im eating a good amt of cals, protein and carbs. Im never hungey. I always have some kind of protein bar or snack on hand.
I welcome all types of critizism as its the only way to improve myself.

I take vitamin c and d, fish oil ed
Whey protein one in am and post workout
Casin protein othertimes
Waxiemaze post wo only
i used to weigh 190 lbs with mad thin arms flat chest but big ass gut.
I went all the way down to 148 last yr and then managed to gain a good 12 lbs. Now 162, still pretty lean but totally unable to move the scale up.

Thanks all for your help and support!!