drop bf% add lean muscle

[Valac]

hey guys/gals

planning on trying to drop 3-4% bf and add as much lean muscle as possible.
im planning on running test C 500mg and tren E 200mg for 10 weeks.

stats
6'2
210 pounds roughly (96-97kg)
22 y old
bout 15% BF

my bulking cals is 3500
and cutting 2900 from what i worked out.

cardio bumping it up to about 4-5 times a week.

diet atm looks like this

6-7am
bowl of oats bout 1/2 cup 3/4 cup
protein shake

9-9:30am
150-200g chicken breast 40 - 50 g pro
150-200g sweet potato 37g crabs
50g broccoli 5 carb 3 pro
OR
150g tuna 1/2cup rice w veg's

lunch
150-200g chicken breast 40 - 50 g pro
150-200g sweet potato 37g crabs
50g broccoli 5 carb 3 pro
OR
150g tuna 1/2cup rice w veg's

1pm protein shake 35 pro

3-330pm
150-200g chicken breast 40 - 50 g pro
150-200g sweet potato 37g crabs
50g broccoli 5 carb 3 pro
OR
150g tuna 1/2cup rice w veg's

workout

pwo meal 150g tuna 1/2 cups oats

7pm dinner
usually 150g chicken/steak or somethin like that with vege, potato/sweet potato, salad

9-930pm
protein shake 35 pro
3 flax seed tabs 3g fat

thats just roughly what i eat its not too strict on that atm but when on cycle i wanna get it right so any advice on what i can be doin to improve this would be greatly appreciated

[FireGuy]

I am sure you are going to get a few people telling you to drop the shakes and add real food but I think it looks good as is. You have 5 whole food meals with good choices throughout the day. Not sure what the macro numbers add up to but looking at it I am guessing they are near what they need to be. Good job!

[collar]

you are having a few shakes, but you are also having plenty of whole meals, so like mentioned before me, it looks pretty good.

[Valac]

cool, i do try and get as much real food into me rather than having shakes but my boss gets the shits when i keep stopping to eat hahaha damn slave driver. ill work out all the macro's and post em up later on.

ive got flax seed oil which i was taking before bed 30ml but it tastes horrible so any other suggestions for fat source that tastes good

[collar]

you can have almonds/walnuts/brazillian nuts.
avocado
olive oil
fish oil


or piece of lean red meat, which would have the protein and fats you needs
or piece of salmon

[Valac]

i think ill go with almonds. not a real fan of anything else besides the meats but i couldnt be fcuked cooking at 930pm. :P

[binsser]

hahahaha same m8 cottage chesse is a good one at night bro!

[mg1228]

u ever ran tren bfore--

[deano bol]

This is no way close to 3000 cals... Mine looks kinda similar, but i'm doing 250g of whole meals for my chicken breast, and 200g of tuna for my tuna meals... and i only come up to 2200! So i'll be interested to see what you come up with when you do the calcs!

Good luck bro!

[t-gunz]

150-200 grams is not an accurate measure.. as this will add up over the day... try and stick to the same amount if you get me... 150g or 200g...


good luck