Looking for some help...

[DrZacharyus]

I am not on ANY structured diet what so ever. I eat around 3-4 times a day usually around 12pm, 3pm, 6pm and around 10pm and sometimes ill wake up in the middle of the night (3am) and eat something. My meals are usually a sub or two (chicken breast, ham, or roastbeef(delimeat) and cheese) and whatever my mother makes for dinner and Im getting into working out again and I never looked into dieting to help my gains. 19 Y/O, I am 185lbs, ~5'10", 12-15%BF. I am taking 1.5CC week of mixture of Test, EQ and DECA. Im just looking for some guidance. THANK YOU.

[xlxBigSexyxlx]

First, if you dont even have a proper diet, roids should be out of the question, with that aside,

Depending on if your bulking or cutting, read the stickies at the top of the sample diets. make one similar to it, that fits your needs, then post it.

then from there, people shall critique it.

[AandF6969]

What are your goals?

If your goals are muscle gain, you can't do it without a proper diet... and that diet pretty much sucks.

[DrZacharyus]

yeah i know thats why i came here for help. im trying to get a little leaner (8%-10%bf) and bulk up.

[AandF6969]

Well, its almost impossible to get lean AND bulk up at the same time because your diet needs to be suited toward one or the other. Most people choose to bulk up (with the same bodyfat, just add muscle) and then switch their diet and add cardio to burn the fat off, while retaining the muscle.

It is possible to lose a little bit of bodyfat while bulking up, if you eat clean foods. Have a look at the "how to bulk" diet at the top of this forum.

Your BMR is about 3060 calories. That means if you eat about 3060 calories every day, you'll stay the same weight because thats what you burn every day. To gain muscle at an efficient rate, you need to eat 500-1000 calories more than that.

[Consistency]

how many pro/carbs/fat grams do you eat a day (on average)

what is in your PWO meal

and yeah its hard to "bulk up" and "cut up" at the same time