Evaluate this diet!

[anabolictonic]

Hey to all you diet experts i need your help! can you please have a look at my diet and rip it to shreds if need be.. ive researched heaps for about 2 months and this is wat ive come up with - all criticism welcome. I am just about to start a 10 x test e @ 500mg/w cycle - First cycle so am pretty excited

Dont have ne issues with bein tempted by junk food or nethin i never eat that craP!!!! just dont no exactly wats gr8 to eat so far ive got this:

Oh my stats first are:
6ft
180lb
12-13% bf

Meal 1 - 6 Egg whites 2 Yolks on 2 slices wholegrain bread with a tomato.

Meal 2 - Protein shake

Meal 3 - vegies and fish

meal 4 - 80 grams Almonds

meal 5 - brown rice and 250grams lean chicken

**WORKOUT**

meal 6 - pwo SHAKE - Creatine/protein and banana shake

Meal 7 - ppwo - Lean london b steak 250 grams and vegies

meal 8 - 100 grams cottage cheese

Please put your expertise to use on me will be much appreciated.;

Should i add flaxseed oil in? Am thinkin to put in oats in the morning as well... like i said rip that bitch down if need be just please help me out

Thanks guys.

[Phate]

calculate the macros for us (calories, protein, fat, carbs)

i take it you are gonna bulk

[anabolictonic]

yes its a bulk

my bmr is only around 2700-2800




300gms p = 1200
300 gms carbs = 1200
100gms fat = 900
= 3300

as you can see its a bit on the low side.

[Phate]

yes its a bulk

my bmr is only around 2700-2800




300gms p = 1200
300 gms carbs = 1200
100gms fat = 900
= 3300

as you can see its a bit on the low side.

did you multiply by your activity level to get your caloric needs?

[anabolictonic]

yer i did - i sit at a desk all day - only activity is workouts 5 x week for an hour - no cardio at the moment except a light swim after 3 x workouts

[anabolictonic]

sorry i just redid it to be sure and its 2950

[Phate]

Hey to all you diet experts i need your help! can you please have a look at my diet and rip it to shreds if need be.. ive researched heaps for about 2 months and this is wat ive come up with - all criticism welcome. I am just about to start a 10 x test e @ 500mg/w cycle - First cycle so am pretty excited

Dont have ne issues with bein tempted by junk food or nethin i never eat that craP!!!! just dont no exactly wats gr8 to eat so far ive got this:

Oh my stats first are:
6ft
180lb
12-13% bf

Meal 1 - 6 Egg whites 2 Yolks on 2 slices wholegrain bread with a tomato.
add 2-4 more egg whites and another slice of bread
Meal 2 - Protein shake
cut shake, how bout beef (50-60g of protein worth), and some red potatos
Meal 3 - vegies and fish
add sweet potatos
meal 4 - 80 grams Almonds
cut almonds and add a protein and carb source
meal 5 - brown rice and 250grams lean chicken

**WORKOUT**

meal 6 - pwo SHAKE - Creatine/protein and banana shake
whats in this, needs at least 50-60g of protein and equal amounts of carbs, banana is good
Meal 7 - ppwo - Lean london b steak 250 grams and vegies
add red potatos
meal 8 - 100 grams cottage cheese
eat enough to give you 40-50g of protein, add a good fat(PB, flax, fish, olive oil)
Please put your expertise to use on me will be much appreciated.;

Should i add flaxseed oil in? Am thinkin to put in oats in the morning as well... like i said rip that bitch down if need be just please help me out
i would put oats in the morning, or some protein pancakes, i'll tell you the recipe if you want, they are amazing and easy to cook
Thanks guys.

there are some basics, ask any and all questions you have and i'll get back on this tomorrow

[anabolictonic]

yer one question i have is with the pwo shake - so i take 50grams of whey protein with 50 grams of simple carbs? theres two forms isnt there dextrose and somethin else that u need a balance of pwo. Not glucose? wats the best thing in way of carbs for pwo shake - add in powdered carbs or actually drink gatorade and white bread or somethin??