Lean Mass Builder- Please Critique

This is the diet ive laid out for my next cycle consisting of test,eq,dbol, and winny. Im 5'11, 197lbs 12-15% body fat(on the lower end of that). Any suggestions changes would be great. I designed the times around my school schedule. Im trying to add lean mass and lose some body fat.

8 A.M. - 45 mins cardio

Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray
1 packet instant plain oatmeal
1 scoop whey
total- 506 cals, 53 pro, 50 carb, 11 fat

Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat

Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo
1 banana
total - 527 cal, 60 pro, 58 carbs, 6 fat

Meal 3(pre workout) - 3:15
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax)
total - 241 cals, 24 pro, 24 carbs, 6 fat

Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm

PWO- 5:15-5:45
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies
total - 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- 1-1 1/2 hrs b/f bed
1 cup 2% cottage cheese
1 scoop whey
total - 300 cals, 52 pro, 11 carbs, 7 fat

Totals
Carbs - 362 Gm : 37%
Protein - 440 Gm : 49%
Fat - 57 Gm : 14%
Cals - 3722

i don't see the need for flax before your workout. i would take in an amino mix before you workout as well. if you are bulking with gear, you need to eat more. i'd bump it by 300 cals. you should also find a way to eat right as you go to bed, and maybe in your case have a casein shake mid night. just my $.02

I really like having my shakes in light vanilla soy milk, but i took it out, should I ad it back in to jump it up around 300 cals. Also Ill ad a casin shake b/f bed. I sleep like a rock so chances of me getting up to make a shake are slim, but ill try.

also im not really trying to bulk, I want to gain as much lean mass as possible, and loose some bf

bump...

Also get the old fashioned oat meal the packets have to much sugar in them alot of members use sugar free jam or splenda I personally like them plain but I would deffiantly switch from pack to old fashioned oatmeal

Quote:

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Originally Posted by mn_fighter

Also get the old fashioned oat meal the packets have to much sugar in them alot of members use sugar free jam or splenda I personally like them plain but I would deffiantly switch from pack to old fashioned oatmeal

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i use natural applesauce to mix in. the sugar free jams also work well.

i get the regular unflavored instant oatmeal, its sugar free.

personaly(we are same height and weight) I would lower carbs, increase fat somewhat and ditch kcal down to around 3200. But that would be for my metabolism and knowing I am very carb sensivite.

Otherwise the meals looks good to me. Give it a shot and take note on how your apperance change.

after tasting tuna w/ flax, i think ill change out meal two with a sirloin steak. I was also looking at the carbs and cals, the only thing is when i lower my carbs my energy level goes to sh!t faster than i know what to do with.

Quote:

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Originally Posted by aaronswt84

after tasting tuna w/ flax, i think ill change out meal two with a sirloin steak. I was also looking at the carbs and cals, the only thing is when i lower my carbs my energy level goes to sh!t faster than i know what to do with.

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thats a sure sign you need those carbs so keep them at that level :) we are all different. I can get into full keto without noticing a effect on my energy levels.

johan your lucky, I just got back from the gym, ive been cycling my carbs and trying to keep them low, energy level was terrible. I think im going to try some NO-explode or some other pre-workout shake for energy

Quote:

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Originally Posted by aaronswt84

johan your lucky, I just got back from the gym, ive been cycling my carbs and trying to keep them low, energy level was terrible. I think im going to try some NO-explode or some other pre-workout shake for energy

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the best thing is not to fight your body. You want to cooperate with it to lose weight. If your energy levels gets down and your strenght goes to shit you need to up something otherwise you will just lose alot of LBM.

Find a level of carbs where you are energetic and strong at your workouts without a stimulant. You can also try and focuse your carbs around your workout. Having maby 40% of the days carbs 1,5 hour pre workout and 30% pwo

Ive also tried that method, to many carbs also make me tired, haha. That balance is hard to find. Usually I do best when i have carbs spread out during the day, and only whole wheat ones, my body crashs if i eat stuff like white bread, sugars, white pasta, etc.

Quote:

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Originally Posted by aaronswt84

Ive also tried that method, to many carbs also make me tired, haha. That balance is hard to find. Usually I do best when i have carbs spread out during the day, and only whole wheat ones, my body crashs if i eat stuff like white bread, sugars, white pasta, etc.

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you seem to have found what works best for you. Thats 90% of the battle already finished :thumbsup:

If you can, get caliper tests done every third week or so now when clean bulking.

i was thinking about getting my own actually, any ideas on how hard it is to do? theres not really a good place around here to get it checked

Quote:

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Originally Posted by aaronswt84

i was thinking about getting my own actually, any ideas on how hard it is to do? theres not really a good place around here to get it checked

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dont have a clue to be honest :(

ill have to look into that some more.... anyone have any suggestions

sorry i didn't notice u were still trying to reduce your bf%, but it appears you know what you are doing and your body will most likely respond well when you apply the tactics that make you feel the best. (that is in regards to energy and mood). good luck bro !

thanks nova step, any ideas on a good way to check your bf at home??

i just get it done every 4 weeks, then i go by a mirror, never a scale. but i don't have any measuring devices or tips...no, sorry.