Diet and Workout plan....Pointers?

[ROADBLOCK2424]

I was advised to post this on the diet section instead of the workout section to get more feedback, so here goes:

First off, my stats:
35 years old-Male
5'8"
230 pds
Lifting for approximately 15 years
Roughly 12-13% bodyfat-not exactly sure.

Running my first cycle, it is very basic. I want gradual gains, not overnight gains so I am planning on running 400mg of Test E weekly. This is my first cycle

My goals are to gain muscle, lose some bodyfat, while strengthening my core.
(I would love to be around 240pds with 10% bodyfat)

My plan:

Monday-Shoulders/Abs...followed by moderate 20 minute cardio
Tuesday-Legs/Low Back...followed by 20 minutes HIIT cardio on elliptical
Wednesday-Arms/Abs...followed by Prowler Pushes (very intense)
Thursday-Back/Low Back...followed by moderate 20 minute cardio
Friday-Chest/Abs...followed by 20 minutes HIIT cardio on elliptical
Saturday-Active Recovery Work

Each workout (except Arms) would look like something like this

*Compound Exercise (jim Wendler's 5/3/1 program)

*Compound Exercise (4 sets of 8 reps)

*Compound Exercise (4 sets of 10+ reps)
superset w/
*Isolation Exercise (4 sets of 10+ reps)

*Abs or Low Back Exercise
4 or 5 sets of 15-25 reps

*Cardio (previousy mentioned)

This workout will take roughly 1.5 hours depending on my warm-up.

My diet will look something like this:

4am
3 whole eggs
2 slices turkey bacon
2 slices of whole wheat bread
1 glass skim milk
1 small bowl of mixed berries

7-8 am
1 cup white rice
1 chicken breast
2 tbsp sweet and sour sauce

11am-12pm
6-8 oz steak (Ribeye, Sirloin, Tri-tip)

3-4pm
1 cup white rice
1 chicken breast
2 tbsp sauce

7pm
Workout

8-9pm
Myoplex shake w/skim milk
banana

10-11pm
High Protein such as chicken, steak, or eggs
Low Carbs such as pasta or rice

I am still researching dieting and exercising while on a cycle but this is what I have come up with so far. I am not much of a vegetable eater, but will if i need to. Can you guys wth experience critique this program and give me some pointers that will help out. By the end of the cycle I would like to be about 10-15pds heavier and lost as much bodyfat as possible.

Thank you for your time. If I forgot to include anything, just let me know.
RB24

[-KJ-]

Again BMR, TDEE and Macros are needed.

Without those and at a glance:
remove the bread to a better carb source. Make it Oats instead.

Also change the white rice to brown rice... Lower GI.

In your last meal remove the Carb source and change to some sort of fibrous veg..

now the carbs you removed in your last meal add back into your PWO meal in form of Oats or some complex Carb. (example: I do 2 scoops ON whey and Oats w/ 1/2 banana)

without knowing the quantities you eat I cant say any more. I sure the other lads will be in soon.

[Gucks]

I was advised to post this on the diet section instead of the workout section to get more feedback, so here goes:

First off, my stats:
35 years old-Male
5'8"
230 pds
Lifting for approximately 15 years
Roughly 12-13% bodyfat-not exactly sure.

Running my first cycle, it is very basic. I want gradual gains, not overnight gains so I am planning on running 400mg of Test E weekly. This is my first cycle

My goals are to gain muscle, lose some bodyfat, while strengthening my core.
(I would love to be around 240pds with 10% bodyfat)

My plan:

Monday-Shoulders/Abs...followed by moderate 20 minute cardio
Tuesday-Legs/Low Back...followed by 20 minutes HIIT cardio on elliptical
Wednesday-Arms/Abs...followed by Prowler Pushes (very intense)
Thursday-Back/Low Back...followed by moderate 20 minute cardio
Friday-Chest/Abs...followed by 20 minutes HIIT cardio on elliptical
Saturday-Active Recovery Work

Each workout (except Arms) would look like something like this

*Compound Exercise (jim Wendler's 5/3/1 program)

*Compound Exercise (4 sets of 8 reps)

*Compound Exercise (4 sets of 10+ reps)
superset w/
*Isolation Exercise (4 sets of 10+ reps)

*Abs or Low Back Exercise
4 or 5 sets of 15-25 reps

*Cardio (previousy mentioned)

This workout will take roughly 1.5 hours depending on my warm-up.

My diet will look something like this:

4am
3 whole eggs bit to much fat, have 2 whole eggs and 4 whites
2 slices turkey bacon had to look this up and theres ALOT of fat in it. ditch it completely
2 slices of whole wheat bread oats are much better carb source
1 glass skim milk
1 small bowl of mixed berries

7-8 am4 hours without eating isnt good, 3 hours is good
1 cup white rice as KJ said, brown is better
1 chicken breast
2 tbsp sweet and sour sauce

11am-12pm
6-8 oz steak (Ribeye, Sirloin, Tri-tip) need some good carbs in there aswell (brown rice, whole meaql pasta, sweet potatoe.)

3-4pm
1 cup white rice same changes as b4
1 chicken breast
2 tbsp sauce

7pm
Workout

8-9pm
Myoplex shake w/skim milk have some oats in ur shake for PWO carbs
banana

10-11pm
High Protein such as chicken, steak, or eggs just stick with either a casein shake, cottage cheese or beef here. no carbs.
Low Carbs such as pasta or rice

I am still researching dieting and exercising while on a cycle but this is what I have come up with so far. I am not much of a vegetable eater, but will if i need to. Can you guys wth experience critique this program and give me some pointers that will help out. By the end of the cycle I would like to be about 10-15pds heavier and lost as much bodyfat as possible.

Thank you for your time. If I forgot to include anything, just let me know.
RB24

u shuld definately get your diet sorted out BEFORE u start a cycle! theres no point in starting a cycle if ur diet and training arent in check first.

need 2 get ur macros, http://nutritiondata.self.com/ thats a good site for working them out or use the packaging.

cant give u a proper critique untill u get the macros up.