Crticize and Help me with my diet / NOt getting the result I want

[mani_bono]

I'm on a cycle of 400mg test prop weekly + 400 mg Primobolan Depot weekly + 50 mg proviron daily, this is the first time I'm using testesterone and primobolan (it's my second steroid cycle ever)

Weight: 76.5 KG
Height: 5' 8"
BF: 8%
Training Experience: on and off 8 years

The Problem is I'm on 10th day of my LBM gain diet and my weight is still the same (maybe 100-200 g increase), I increased my calorie intake about 400 calories here is my exact diet:

edit,,,
What do you think?

[Twist]

Could you post it up? Many of us won't click on links.

[mani_bono]

Could you post it up? Many of us won't click on links.

actually It's a trusted link to google.com, but here it goes (version on google is better and more readable)

Time Food Calories Proteins Carbs Fats
6:30:00 80 Grams French Bread 219.2 7.04 41.52 2.4
6:30:00 32 Grams Of Nitro-Tech Protein Shake 130 25 3 1.5

9:30:00 180 grams of Tuna in water 208 45.92 0 1.48
9:30:00 200 grams of Tomato 42 1.7 9.28 0.66
9:30:00 200 grams of Cucumber 26 1.38 5.52 0.26
9:30:00 60 grams of White Rice ( 6 spoon ) 214 3.9 47.49 0.31

12:00:00 200 grams of Chicken Breast 220 46.18 0 2.48
12:00:00 60 grams of White Rice ( 7 Spoon ) 214 3.9 47.49 0.31
12:00:00 100 grams ( 5 spoon) of low fat yoghurt 63 5.25 7.04 1.55
12:00:00 100 grams of Tomato 21 0.85 4.64 0.33
12:00:00 "100 grams of Lettuce, looseleaf, raw " 18 1.3 3.5 0.3

16:00:00 7 whole white eggs 115 24.3 2.38 0
16:00:00 30 grams of nuts 116 1.85 12.23 7.16

Before Workout 32 Grams Of Nitro-Tech Protein Shake 130 25 3 1.5
Before Workout 100 grams of bananas 92 1.03 23.43 0.48

After Workout 80 Grams French Bread 219.2 7.04 41.52 2.4
After Workout 32 Grams Of Nitro-Tech Protein Shake 130 25 3 1.5

Dinner 200 grams of Chicken Breast 220 46.18 0 2.48
Dinner "100 grams of Lettuce, looseleaf, raw " 18 1.3 3.5 0.3
Dinner 100 grams ( 5 spoon) of low fat yoghurt 63 5.25 7.04 1.55
Dinner 60 grams of French Bread 164.4 5.28 31.14 1.8

Before Bed 35 grams of Super Quad Protein 134 24 5 2

Total 2776 calories / 308.65 proteins / 301 carbs / 32.75 fats

[Twist]

If you aren't gaining then up cals more. It might be your training but I doubt it if you are on cycle. Try to add some fruit and broccoli. More veggies for sure. Also white rice and french bread could be better. I would recommend sweet potato for sure.

You seem to like french bread a lot... Bread with protein shake? Might slow absorption and probably not a bad thing its just odd. you aren't eating a lot of cals right now so I would add a whole meal in after pwo shake consisting of a large sweet potato, grape juice (100%), and 200g chicken.

[scotty51312]

actually It's a trusted link to google.com, but here it goes (version on google is better and more readable)
What week of your cycle are you on? I wouldn't run primo at anything less than 600mg a week, 800 just to be safe
Time Food Calories Proteins Carbs Fats
6:30:00 80 Grams French Bread 219.2 7.04 41.52 2.
Replace this with complex carbs, oats would be best4
6:30:00 32 Grams Of Nitro-Tech Protein Shake 130 25 3 1.5

9:30:00 180 grams of Tuna in water 208 45.92 0 1.48
9:30:00 200 grams of Tomato 42 1.7 9.28 0.66
9:30:00 200 grams of Cucumber 26 1.38 5.52 0.26
9:30:00 60 grams of White Rice ( 6 spoon ) 214 3.9 47.49 0.31
replace the white rice with brown rice, Save your simple carbs for post workout
12:00:00 200 grams of Chicken Breast 220 46.18 0 2.48
12:00:00 60 grams of White Rice ( 7 Spoon ) 214 3.9 47.49 0.31
once again, brown rice
12:00:00 100 grams ( 5 spoon) of low fat yoghurt 63 5.25 7.04 1.55
12:00:00 100 grams of Tomato 21 0.85 4.64 0.33
12:00:00 "100 grams of Lettuce, looseleaf, raw " 18 1.3 3.5 0.3

16:00:00 7 whole white eggs 115 24.3 2.38 0
16:00:00 30 grams of nuts 116 1.85 12.23 7.16
[/B]
Before Workout 32 Grams Of Nitro-Tech Protein Shake 130 25 3 1.5
Before Workout 100 grams of bananas 92 1.03 23.43 0.48

After Workout 80 Grams French Bread 219.2 7.04 41.52 2.4
After Workout 32 Grams Of Nitro-Tech Protein Shake 130 25 3 1.5
up the PWO protien to 40g's of protein at least, I'd rather see an even simpler sugar here or a complex one for that matter, french bread is just kinda in the middle, I'd go with either simple sugars like fruit or possibly half and half fruit/oats
Dinner 200 grams of Chicken Breast 220 46.18 0 2.48
Dinner "100 grams of Lettuce, looseleaf, raw " 18 1.3 3.5 0.3
Dinner 100 grams ( 5 spoon) of low fat yoghurt 63 5.25 7.04 1.55
Dinner 60 grams of French Bread 164.4 5.28 31.14 1.8
i wouldn't eat the bread here, late in the day for carbs. I'd drop the yogurt as well and have a healthy fat, avocado perhaps

Before Bed 35 grams of Super Quad Protein 134 24 5 2
not sure what kinda protien this is i'm assuming a blend? straight cassien would be better

Total 2776 calories / 308.65 proteins / 301 carbs / 32.75 fats

IMHO your fats are a little low, adding about half an avocado where i suggested would get them up right. and with the addition of a few grams of protein PWO and good sources of carbs I think you'll grow just fine

[mani_bono]

What week of your cycle are you on? I wouldn't run primo at anything less than 600mg a week, 800 just to be safe
I'm on second week now and it's my first cycle i heard 400 mg per week is good enough for lean gains ... I will continue it for 8 weeks

Replace this with complex carbs, oats would be best
OK

replace the white rice with brown rice, Save your simple carbs for post workout
I thought white rice is also a complex carb, anyway I heard lots of good thinks about brown rice and will go with it

i wouldn't eat the bread here, late in the day for carbs. I'd drop the yogurt as well and have a healthy fat, avocado perhaps
actually dinner is always 45 minutes after my workout so I think having some good carbs is esential here, how about brown rice?


not sure what kinda protien this is i'm assuming a blend? straight cassien would be better
yes it's a blend with whey and casein, i don't have access to a trusted cassein supp source so I have to go with this

Thanks for you help