help with diet

[mg1228]

Need some help with diet--new to this. Im 33 5'11 176 pounds bf is around 17.5-18%. Trying to get to aoround 10% and add 8 to 9 pounds of muscle. Diet previously was basically eat somewhat smart no junk food but basically ate what I wanted also bmr is about 2900-3000.
Here is my diet

1. meal 1- shake 3/4 cup oats cal 685 pro 61 ca 77 f 14.5
2. workout
3. pwo shake along w some simple carbs ie 10oz gatorade oatmeal cookie
4. meal 3- 8oz chicken breast w cup brown rice cal 591 pro 55 ca 45 f 9
5. meal 5- 3/4 cup oats w 3/4 skim cal 285 pro 13 ca 49 f 4.5
6. meal 6- 8oz chicken breast w 1 cup brown rice cal 591 pro 55 ca 45 f 9
7. meal 7- shake 1 sc whey/casein mix w 1tsp pb cal 290 pro 27 ca 17 f 13
8. total cal 2542 pro 212 ca 233 f 50 not including pwo shake cal 400p48c28f10

workout m/w/f this is a workout day--tues/thurs/sat cardio 30-40 min elliptical--no pwo shake on cardio days or sun. Any advise is appreciated--

1. also a week into 600mg test cyp ew
2. 400mg tren e ew
3. 50mg winstol ed

will run test 12 weeks tren e 10 weeks winstrol 12 weeks---would like any advice on pct can get novaldex-clomid-hcg--dont know how much to take though---oh yeah this is my second cycle 1st was test e 400 ew tren ace 50 mg ed--cycled test e for 8weeks and tren 5 weeks.. thnx in advance

[mg1228]

Am i leaving something out?? or is it just because its saturday night--thanks guys

[Phate]

first thing, i wouldn't run the cycle until you get down to 12-14% as the higher your bf the more sides you will get from the cycle

[mg1228]

understood--although im actually going into week 3 on the test and monday will be a week on tren and winny--ran the earlier cycle and no sides with the exception of night sweats halfway through--what do you think about the diet--thanks

[Phate]

Need some help with diet--new to this. Im 33 5'11 176 pounds bf is around 17.5-18%. Trying to get to aoround 10% and add 8 to 9 pounds of muscle. Diet previously was basically eat somewhat smart no junk food but basically ate what I wanted also bmr is about 2900-3000.
Here is my diet

1. meal 1- shake 3/4 cup oats cal 685 pro 61 ca 77 f 14.5
   good
2. workout
   
3. pwo shake along w some simple carbs ie 10oz gatorade oatmeal cookie
   cut the gatorade and cookie, get a solid meal here if you can
4. meal 3- 8oz chicken breast w cup brown rice cal 591 pro 55 ca 45 f 9
   good
5. meal 5- 3/4 cup oats w 3/4 skim cal 285 pro 13 ca 49 f 4.5
   need protein here, add some egg whites, 6-8 should work
6. meal 6- 8oz chicken breast w 1 cup brown rice cal 591 pro 55 ca 45 f 9
   good
7. meal 7- shake 1 sc whey/casein mix w 1tsp pb cal 290 pro 27 ca 17 f 13
   double this whole meal
8. total cal 2542 pro 212 ca 233 f 50 not including pwo shake cal 400p48c28f10
   

workout m/w/f this is a workout day--tues/thurs/sat cardio 30-40 min elliptical--no pwo shake on cardio days or sun. Any advise is appreciated--

1. also a week into 600mg test cyp ew
2. 400mg tren e ew
3. 50mg winstol ed

will run test 12 weeks tren e 10 weeks winstrol 12 weeks---would like any advice on pct can get novaldex-clomid-hcg--dont know how much to take though---oh yeah this is my second cycle 1st was test e 400 ew tren ace 50 mg ed--cycled test e for 8weeks and tren 5 weeks.. thnx in advance

diet is pretty good, minor revisions in bold

[mg1228]

Thanks for the time--will update diet.. Anyone else?

[mg1228]

Oh yeah--no simple carbs pwo? heard you needed to replenish glycogen--usually lift 1 1/2 hr m/w/f

[Phate]

Oh yeah--no simple carbs pwo? heard you needed to replenish glycogen--usually lift 1 1/2 hr m/w/f

it will take you close to 24 hours to fully replenish your glycogen stores, you can't do it in one meal

use complex carbs instead of simple ones