Alright you diet gurus help mr out,

[dedic8ed1]

Wake up 12:30pm
1 cup of black coffee
at gym by 1pm
1pm weight training followed by cardio
3pm PWO/ 1cup oats 5 ounces bonless
5:30pm 4 oz boneless
8pm 4 oz boneless, 2tbs natty peanut butter
10:30pm 5oz filet mignon and 1tbs olive oil/3 oz of plain shrimp with lemon juic
At work by 12 am
1am 4 oz boneless
3:30am 4 oz boneless
6am 4 oz boneless
done work by 8 am and in bed by 9am
2 days a week a couple days apart I'll spike my carbs just a little bit like maybe instead of 1 cup of oats after traing I'll do 1 more later in the same day.

MACROS/Roughly 1.5 grams of protein per pound of body weight/and 54 grams of carbs/Fat sources 28gms of fat from natty peanut butter and olive oil,the red meat I don't know.

My cardio
2min walk after that every min speed goes up 1 speed,up to 9mph and then back down to 5mph, then back up to 9mph,it's like 25 min with a short cool down walk at the end,and follow up with abs,cardio is done every day after weight training,5 days a week, abs are done 3 days a week.

I'm 26 195lbs 5"9
I'm trying to rip back down to 175 where I was before I got injured back in april,I have some ANAVAR the human grade BTG 10's and I wanna do this shit rite so my questions are as follows.

1.Do you think my diet needs adjustment?
2.Should I choose a different carb while cutting down?
3.What would be the most effective way to take the ANAVAR,How many mgs a day,how long,etc,etc?
Cycle experience,
I've done a couple of cycles when I was 19 to 21 but didn't care much for dieting but now I wanna take this game to the real level and see how far I can push my physique.I know I should get more rest but this is just the way I am dialed in with my job so more rest is sometimes gotten before work maybe 1or2 hours.Help me out guys now that I'm recovered from my back injury I'm ready to blast off.I was real close to acheiveing beast status before I got hurt in april,now nothing will stop me from that goal.

Thanks,

[audis4]

Macros bro...for each meal and final!! Don't make us do your math It's near impossible to critique without them.

[GUnit33]

What audis said....man I need to get this excel spreadsheet done so people can just copy and paste the stuff...

[dedic8ed1]

PWO Meal
1 cup oats 54g carbs 300 cals
4 oz boneless 40g protein 110 cals=410 cals
5:30 meal
4oz boneless 40g protein 110 cals
8pm meal
4oz boneless 40g protein 110 cals
2tbs natty PB FAT 16g/cals210/protein8g
10:30pm meal
5 oz filet mignon 25g protein/15g fat/180 cals
1 tbs olive oil 14g fat/120cals
3oz shrimp 18g protein/80 cals
1am meal
4oz boneless 40 g protein/110 cals
3:30 boneless 40 g boneless/110 cals
6am meal
4oz boneless 40 g boneless/110 cals

[dedic8ed1]

Alright you bastards

[audis4]

PWO Meal
1 cup oats 54g carbs 300 cals
4 oz boneless 40g protein 110 cals=410 cals
5:30 meal
4oz boneless 40g protein 110 cals
8pm meal
4oz boneless 40g protein 110 cals
2tbs natty PB FAT 16g/cals210/protein8g
10:30pm meal
5 oz filet mignon 25g protein/15g fat/180 cals
1 tbs olive oil 14g fat/120cals
3oz shrimp 18g protein/80 cals
1am meal
4oz boneless 40 g protein/110 cals
3:30 boneless 40 g boneless/110 cals
6am meal
4oz boneless 40 g boneless/110 cals

Macros...list cals/fat/carbs/protein for EACH meal and FINAL for the day.

[perfectbeast2001]

I would have at least a pro/carb meal before I lifted any weights or it won't just be fat your burning up. You only get 3.5 hours sleep a day? Again goodbye muscle tissue. Get more sleep, do your cardio on an empty stomach then do your weights later in the day. I would say these factors will make a huge difference. Your diet doesn't look that bad at all IMO. Just the timings.

[audis4]

PWO Meal
1 cup oats 54g carbs 300 cals
4 oz boneless 40g protein 110 cals=410 cals
Good
5:30 meal
4oz boneless 40g protein 110 cals
Add in a fat or carb here.
8pm meal
4oz boneless 40g protein 110 cals
2tbs natty PB FAT 16g/cals210/protein8g
Good.
10:30pm meal
5 oz filet mignon 25g protein/15g fat/180 cals
1 tbs olive oil 14g fat/120cals
3oz shrimp 18g protein/80 cals
Thats a lot of fat for one meal bro. I would drop the olive oil.
1am meal
4oz boneless 40 g protein/110 cals
Add in a fat or carb here.
3:30 boneless 40 g boneless/110 cals
Add in a fat or carb here.
6am meal
4oz boneless 40 g boneless/110 cals
Add in a fat or carb here.

Off the bat I will say this so that you can edit it in with your macros....
In bold above.
Almost all your meals had incomplete proteins. Revise and repost

[dedic8ed1]

What if I just add a vagtible where the holes in my meals are,I wanna keep my carbs really low and spike them once or twice a week,super low carbs work wonders for me.
So if I drop the olive oil in my red meat meal and add like a cup of brocilli or 3oz of asparagus in with my incomplete protein meals that should work better right?

[dedic8ed1]

I would have at least a pro/carb meal before I lifted any weights or it won't just be fat your burning up. You only get 3.5 hours sleep a day? Again goodbye muscle tissue. Get more sleep, do your cardio on an empty stomach then do your weights later in the day. I would say these factors will make a huge difference. Your diet doesn't look that bad at all IMO. Just the timings.

Here's the thing bro I can't get to the gym twice once for cardio and then later for weight training,so maybe I'll do 1 pack of instant oatmeal 19g carbs and like 4oz boneless40g protein before I go,do you think I could deplete my glycogen levels low enough to start tapping into the fat by the time I hit the treadmill?I train like an animal so maybe I'LL do that.

[perfectbeast2001]

I would definately do that. You don't want to lose muscle and that will be the first thing your body breaks down if your lifting on an empty stomach, it will continue to break it down while you do cardio. Cardio after lifting should be fine and you will burn fat if you have trained hard.