Redid my DIET. Please advise?

[Facecrash]

28 yrs old 5'9" 185lbs
3rd cycle
weeks 1-10 sust 250 500mg/week
weeks 1-10 deca 300 300mg/week
nolva 25mgs twice/week

looking to gain lean mass. So far put on 6.5 lbs in 5 weeks and kept definition. I'm starting week 6 right now. addinv Var at the end of the cycle.

Diet:
8:30 a.m.
2 scoops On Whey Protien
1/2 cup oatmeal
390 cal, 53 pro, 33 carb, 5 fat

11:00 a.m.
1 large can tuna, 1 cup brown rice, 2 tbsp miracle whip
425 cal, 46 pro, 37 carb, 12 fat


1:45 pm
Turkey Burger, whole wheat roll
301 cal, 26 pro, 22 carb, 9 fat

4:30 pm
8 egg whites, 1 scoop whey,
460 cal, 50 pro, 5 carb

5:30 - 6:30 workout

6:45 pwo
2 scoops On Whey Protien, 2 tbsp honey, ½ cup oats
500 cal, 57 pro, 58 carb, 2.5 fat

7:15 ppwo
8 egg whites, 1 sweet potato
296 cal, 30 pro, 44 carb, 2 fat

9:30 pm
1 large can tuna, 1/2 cup 2% cottage cheese, 2 tbsp natty pb
445 cal, 53 pro, 11 carb, 22 fat

Totals: 2817 cal, 315 pro, 210 carb, 52.50 fat
Drink 1.5 gallons of water/day
Cheat on Sundays

Substitute chicken and steak in for egg protien every other day and add green veggies. Also, I have fish/flax/borage pills that I was thinking of adding into my 4:30 meal. How many should I take?
thanks

[Prada]

What are your goals and stats?

[Facecrash]

sorry I edited it with goals/stats.
thanks

[Prada]

As far as macros are concerned, I would up the cals(>~3000) and carbs(>~300). Protein looks alright

[Prada]

28 yrs old 5'9" 185lbs
3rd cycle
weeks 1-10 sust 250 500mg/week
weeks 1-10 deca 300 300mg/week
nolva 25mgs twice/week
Why twice a week?

looking to gain lean mass. So far put on 6.5 lbs in 5 weeks and kept definition. I'm starting week 6 right now. addinv Var at the end of the cycle.

Diet:
8:30 a.m.
2 scoops On Whey Protien
1/2 cup oatmeal
390 cal, 53 pro, 33 carb, 5 fat
Get your protein from real food, i.e eggs, dairy products, et cetra. By all means use the whey to "enhance" the meal but dont make it your base

11:00 a.m.
1 large can tuna, 1 cup brown rice, 2 tbsp miracle whip
425 cal, 46 pro, 37 carb, 12 fat
Id be wary about miracle whip but since your macros allow for this it isnt to bad


1:45 pm
Turkey Burger, whole wheat roll
301 cal, 26 pro, 22 carb, 9 fat
Not certain exactly what this is. If its Turkey breast on WW "pita bread" its not that bad.

4:30 pm
8 egg whites, 1 scoop whey,
460 cal, 50 pro, 5 carb
No problem with the whey here but should get in some Carbs here. Excellent window to allocate your needed Cals and Carbs that are needed

5:30 - 6:30 workout

6:45 pwo
2 scoops On Whey Protien, 2 tbsp honey, ½ cup oats
500 cal, 57 pro, 58 carb, 2.5 fat

7:15 ppwo
8 egg whites, 1 sweet potato
296 cal, 30 pro, 44 carb, 2 fat
Personaly Id suggest changing this meal around, to include something as in chicken and B rice.

9:30 pm
1 large can tuna, 1/2 cup 2% cottage cheese, 2 tbsp natty pb
445 cal, 53 pro, 11 carb, 22 fat

Totals: 2817 cal, 315 pro, 210 carb, 52.50 fat
Drink 1.5 gallons of water/day
Cheat on Sundays

Substitute chicken and steak in for egg protien every other day and add green veggies. Also, I have fish/flax/borage pills that I was thinking of adding into my 4:30 meal. How many should I take?
thanks

Judging by your progress, lean gains, you must be on the right track but you can make for a more optimal environment for growth.

[Facecrash]

thanks so much! I am revising again. I have put on 8.5 lbs in 7 weeks so far. And I am actually showing more definition than before I started...crazy! But I'll make even more changes to optimize it. Thanks again!

[Prada]

You can make even further gains by adjusting the diet and an ameliorated one.

[taiboxa]

Diet:
8:30 a.m.
2 scoops On Whey Protien
1/2 cup oatmeal
390 cal, 53 pro, 33 carb, 5 fat
like prada said get real food .. i try to avoid shakes at all costs..
11:00 a.m.

1 large can tuna, 1 cup brown rice, 2 tbsp miracle whip
a veggie of some sort, ANY TYPE would be nice here or even a tomato product.
425 cal, 46 pro, 37 carb, 12 fat


1:45 pm
Turkey Burger, whole wheat roll
301 cal, 26 pro, 22 carb, 9 fat
definetly incorp some sort of vegie i.e. EVEN AN ONION or something would be greatly beneficial in this meal.
4:30 pm

8 egg whites, 1 scoop whey,
460 cal, 50 pro, 5 carb
pointless meal, krappy macros, carbs are very VERY important pre workout.
would definetly try to get a nice trickle of carbs right here.. i like potato's personaly.

5:30 - 6:30 workout

6:45 pwo
2 scoops On Whey Protien, 2 tbsp honey, ½ cup oats
500 cal, 57 pro, 58 carb, 2.5 fat
i serously doubt u need that much whey protein... most of it will be broken down and utilized as fuel.... if that

7:15 ppwo
8 egg whites, 1 sweet potato
296 cal, 30 pro, 44 carb, 2 fat
i like it but both are readily avalible forms of carbs/amino's and i would incrop some sort of vegie or cellulose fiber product here.

9:30 pm
1 large can tuna, 1/2 cup 2% cottage cheese, 2 tbsp natty pb
445 cal, 53 pro, 11 carb, 22 fat
i would opt for olive oil or efa types of fats over PB, i would also use some sort of fiber supplmeent to slow down digestion and aid in BGlucose control.
Totals: 2817 cal, 315 pro, 210 carb, 52.50 fat
Drink 1.5 gallons of water/day
Cheat on Sundays