Please have a look at my diet...

[ynottony]

Hey guys, I'm in my 4th week now and have gained about 10lbs with BF pretty much the same. I'm very critical of myself and want to make sure my diet is in check as I want to maximize this 12 weeks. I don't believe the test has "kicked" in yet as my libido is still average and the strength gains are nothing to brag about (I am slightly increasing training strength weekly though). My goals for this cycle are probably like everyone else's...gain as much muscle mass as possible and limit the fat gain. I've done a ton of research and have been very active in forum discussions to get to this point...not looking for a free ride here. I would however, love some thoughts on my diet if someone has some time.
35 years old
176 LBS
15%BF
Test - C 600mg/week
Arimidex .5mg/EOD
PCT - Clomid 100/100/50/50 Tamox 40/40/20/20

Cycled in past (2008 was last), but no knowledge of what or how to run them. Never used an AI or any PCT. Diet was "ok" in principle but I didn't log calories or macros. The only things I can say about my past use is I put on quite a bit of weight and gained strength but I looked more puffy than anything, and had tons of sides due to my lack of knowledge.

Meal 1 -
Whole wheat bagel w/light cream cheese
1 cup egg whites
spinach
2 turkey slices
2 slices fat free cheese
515 cal
5F
54C
62P

Meal 2 -
Isoflex whey protein Isolate
Banana
2 slices whole wheat bread
Fat free miracle whip
Lettuce
1/4 tomato
1 slice fat free cheese
3 slices turkey bacon
525 cal
5F
67C
50P

Meal 3 -
Post Workout
2 scoops Allmax nutrition quick mass loaded
1 scoop Isoflex whey protein Isolate
620 cal
7F
83C
57P

Meal 4 -
1/2 cup brown rice
Green and red peppers
Onion
7.5oz chicken breast
555 cal
6.5F
46C
48P

Meal 5 -
6oz atlantic salmon
3tsp olive oil
1 cup onion
498 cal
28F
12C
45P

Meal 6 -
Before bed
2 scoops Isoflex whey protein Isolate
2tbsp flaxseed
330 cal
7F
8C
58P

Grand Total -
3043 cal
58.5 Fat
270 Carbs
320 Protein

My TDEE is 2500

In meal one I sometimes switch the bagel and cream cheese to 2 packs oatmeal with 1 cup of almond breeze. Meal 1 becomes 540 cal, 8.5F, 52C, 62P.

[ynottony]

What do you think?

[--->>405<<---]

35 years old
176 LBS
15%BF with these stats: LBM x 15 = 2244cals(rough maintenance)


Meal 1 -
Whole wheat bagel w/light cream cheese trying for lean gains id change to oats and drop this
1 cup egg whites
spinach
2 turkey slices processed turkey cold cuts? if so drop and replace with quality protein (lean beef, chikn)
2 slices fat free cheese prob not the cleanest food IMO. up to u..
515 cal
5F
54C
62P

Meal 2 -
Isoflex whey protein Isolate
Banana
2 slices whole wheat bread id go with oats, brn rice, sweet potato, pasta, etc.. instead of bread
Fat free miracle whip sugar content??
Lettuce
1/4 tomato
1 slice fat free cheese id drop
3 slices turkey bacon drop
525 cal
5F
67C
50P

Meal 3 -
Post Workout
2 scoops Allmax nutrition quick mass loaded 83g what kind of carbs??? i prefer oats or brn rice.. not powdered carbs... ur trying to keep it clean. esp if u wanna minimize fat gain..
1 scoop Isoflex whey protein Isolate
620 cal
7F
83C
57P

Meal 4 -
1/2 cup brown rice
Green and red peppers now here is a good meal!
Onion
7.5oz chicken breast
555 cal
6.5F
46C
48P

Meal 5 -
6oz atlantic salmon u could throw in some green veg here for good measure
3tsp olive oil
1 cup onion
498 cal
28F
12C
45P

Meal 6 -
Before bed
2 scoops Isoflex whey protein Isolate i would not have whey before bed. better is cottage cheese (2%fat or less) or ground beef 96/4
2tbsp flaxseed
330 cal
7F
8C
58P

Grand Total -
3043 cal
58.5 Fat
270 Carbs
320 Protein

My TDEE is 2500 closer to 2250 IMO

In meal one I sometimes switch the bagel and cream cheese to 2 packs oatmeal with 1 cup of almond breeze. Meal 1 becomes 540 cal, 8.5F, 52C, 62P.

pack of oats? like maple brn sugar type of packs? i prefer quaker regular old fashioned oats.. the packs usually = sugar

with some of these food choices u may be able to get away with occasionally but i would not make it a habit of eating processed fat free cheese (if thats what it is) or bacon or bread on a daily basis. it appears ur eating at a 750cal surplus anyways and when u add the inferior food choices on top ur asking for extra fat gain IMO..

better safe and conservative always IMO. give urself some leeway here and there if u like but IMO ur diet as a whole should be all solid food choices. (lean meats, complex carbs, clean single ingredient foods)

more than likely 2750cals is gonna be closer to 500cal surplus..

[ynottony]

Hey, thanks very much for the input! I'll make the changes ASAP!
Just to clarify on my current choices...
The fat free miracle whip has 1g sugar
The turkey bacon has 1g fat and 0 sugar
The turkey slices are actually sliced turkey breast
The oatmeal is 100% natural, no added sugar or anything, quaker regular oats
Thanks again for the help, I'll clean this up.

pack of oats? like maple brn sugar type of packs? i prefer quaker regular old fashioned oats.. the packs usually = sugar

with some of these food choices u may be able to get away with occasionally but i would not make it a habit of eating processed fat free cheese (if thats what it is) or bacon or bread on a daily basis. it appears ur eating at a 750cal surplus anyways and when u add the inferior food choices on top ur asking for extra fat gain IMO..

better safe and conservative always IMO. give urself some leeway here and there if u like but IMO ur diet as a whole should be all solid food choices. (lean meats, complex carbs, clean single ingredient foods)

more than likely 2750cals is gonna be closer to 500cal surplus..