need diet help

[bjohnson1968]

Hi all I'm 42 yrs old 5' 11'' 202-204 depending on what time of day it is
my bf is 12% I owrk out 5 days a week like 1.5 hrs cardio 2 times where I run
a mile my bmr is1953 and tdee is 3027 looking to do a dbol test cycle and gain lean mass

thanks for the help

Ok here we go with what I typically consume in 1 day listed as cals/fats/carbs/pro

Meal 1-6 eggs 2 whole 4 whites (large eggs) 1 cup of oats 508/15/54/38

Meal 2-iso mass extreme gainer yogurt 1060/16/130/81

Meal 3-6 oz. chicken breast 1cup veg 385/18/4/54

Meal 4- 8 oz. venison burger baked potato 526/8/26/59

Meal 5-PWO whey protein with 16oz 2% milk 510/14.5/32/68

Meal 6- 8oz. venison burger pasta veg 806/10/50/69

These are my daily totals CALS> 3795/ FATS>81.5/CARBS>296/PRO>369

I eat this every day the only thing I change is chicken to fish or venison
Now i forgot my pre workout which is creatine and nitric oxide which adds 195/0/44/0
I shouldnt have used yesterday but did track the macros the extreme gainer twice probably (well defin. scued the numbers)
Milk thistle 500 mgs fish oil 2400mgs gluc/chon 1500mgs

[mg1228]

Hi all I'm 42 yrs old 5' 11'' 202-204 depending on what time of day it is
my bf is 12% I owrk out 5 days a week like 1.5 hrs cardio 2 times where I run
a mile my bmr is1953 and tdee is 3027 looking to do a dbol test cycle and gain lean mass

thanks for the help

Ok here we go with what I typically consume in 1 day listed as cals/fats/carbs/pro

Meal 1-6 eggs 2 whole 4 whites (large eggs) 1 cup of oats 508/15/54/38

Meal 2-iso mass extreme gainer yogurt 1060/16/130/81wo this ur 300 cals below tdee---no good imo---this meal needs to look like others

Meal 3-6 oz. chicken breast 1cup veg 385/18/4/54check macros--6oz chicken breat should b like 180 cals--so what kinda veggies are those?

Meal 4- 8 oz. venison burger baked potato 526/8/26/59

Meal 5-PWO whey protein with 16oz 2% milk 510/14.5/32/68

Meal 6- 8oz. venison burger pasta veg 806/10/50/69

These are my daily totals CALS> 3795/ FATS>81.5/CARBS>296/PRO>369

I eat this every day the only thing I change is chicken to fish or venison
Now i forgot my pre workout which is creatine and nitric oxide which adds 195/0/44/0
I shouldnt have used yesterday but did track the macros the extreme gainer twice probably (well defin. scued the numbers)
Milk thistle 500 mgs fish oil 2400mgs gluc/chon 1500mgs

see bold above--u really got 4 real meals---dont see the two shakes as meals--u would b better off with just the pwo shake and replace the iso mass and add a meal somewhere for a total of 7

im gonna let some of the other guys take it from here

[Twist]

x2 on dropping the shakes

[FireGuy]

Running a mile twice a week wouldnt be something I would classify as cardio. I would switch out meal #2 as well. You food choices look solid, get meal two switched out and start the calories around 3500 and you should be good to go.

[javerton]

I would drop the running, even if you are cutting (I'm assuming you're not judging by your cals). Switch it to a brisk walk (one you can keep a conversation going, if you wanted to) in the morning, first thing, on an empty stomach, take 25 grams BCAA's right beforehand. This will boost up your metabolism for the day, you'll feel great and it will help with your GPP and general health. Make sure you keep cardio sessions around 7 hours away from your workouts (could be more or slightly less though, find out what works best for you).

[bjohnson1968]

Thanks for the the input guys I can switch out the shake meal thing as I tend to cook inbulk(just makes it easier)

I wouldn't really call running 2 one mile sessions cardio either

I will add the BCAA's as well