Gettin ready for test e need diet/WO critque

Stats:
30yrs. 6ft.
185lbs.
Between 12-15bf%
goals. 10-15lbs of lean muscle





my current diet is as follows
wake up
1st meal protein shake/bananna/superpump
go to gym

2 meal PWO protein shake/volumaize during and after workout split for a good source of maltodextrin

3 meal usually 30-45mins after gym 1 egg 3 eggwhites/ 1/2 cup of oatmeal/piece of fruit tsp of flax

4 meal veggies usually broccoli/asparagus, 2 chicken breast lil barbecue sauce for flavoring. Or a chicken salad.

5 protein bar or shake/ or can of tuna.

6 before bed wheybolic protein shake.

My calories are still a little low but have been use to a very low calorie diet for the last year for losing some lbs. like 1300-1700 a day.
Here is yesterdays meal plan from livestrong.com attached.

My workout routine is a four day split but was not doing legs for sometime due to lower back issues.

Mondays Back weight increase with every set
Sauna stretch to warm and loosen up.
Lat pulls downs 3x 10/8/8
sitting cable rows 3x 10/8/8
reverse grip lat pull down machine 3x 10/8/8
back extensions body weight 3x
machine rows 3x 10/8/8/8
cardio 45-1hr(stairs,bike,basketball,elipitcal)

Tuesday chest
Sauna Stretch
5lbs shoulder warm up
flat bench 20x 135 10x225 6-8x 245 3-5x 265
cable flys machine 6x10 increasing weights and position
incline bench 3x10/8/6
pushups 3x failure
incline flys 3x.
Don't do decline as of now due to rotator cuff.

Wednesday shoulders
Sauna Stretch
5lbs. shoulder warm up
Miltary press smith machine added support for shoulder 3x10/8/6
front raises 3x
lateral raises 3x
indivdual plate upright rows 3x
cable raises 3x
rear delt extensions with dumbells or cable 3x
cardio 45-1hr

Thursday Legs
Sauna Stretch
squats real light due to nerve and back issues 3x10/10/10 135lbs
leg presses 3x
leg curls 3x
reverse leg curls 3x
hip extensions 6x

Friday rest Saturday start over

there are some variations just like anyone but pretty much the standard.

Hate to tell you but that diet is crap. Back to the drawing board read up more on dieting you will not gain much on that diet. You need more real food instead of shakes and dont eat protein bars they are crap and usually sugar loaded. Try having a couple of eggs with a half dozen egg whites and a bowl of oatmeal for breakfast.

Also I`m not sure about that sauna before working out....I definitely wouldnt do that but thats just me.

Throw away the supplements and start to eat solid food.

x2 check out some of the stickies, they will give u a better idea of a healthy diet

Diet is not good. Read the stickies.

also a very broad range of BF percentage.. can you get it measured accurately?

Eat more, eat cleaner, leave shakes for pre/post workout only

try this diet out, this worked good for me, be sure to be doing cardio 2x a week for about 45mins to an hour slow intensity.
meal 1
8 egg whites 2 whole eggs - cup of oats

meal 2
can of tuna - 2 slices of wheat bread

meal 3
6oz 93% lean ground beef - cup of brown rice - cup of broccoli

20g scoop whey - small banana

post w/o 2 scoops whey, cup of oats banana


meal 4
5oz turkey/chicken w/cup of brown rice - tablespoon flaxseed oil/fishoil

meal 5
8oz salmon - serving(28) of almonds or TBS olive oil

meal 6
7 egg whites 1 whole egg w/broc -

meal 7
1 cup cottage cheese w/sugar free jelly, 2 Tbls Natty PB

protein 383g
carbs 281g
fat 120g

The diet seems good (really good solid food). In bulking I would increase the carb (360) and decrease the fat (90)and slightly the pro(360).