What is wrong with my diet? Please Critique!!

[Egeezy]

Hello,

My name is Eric i'm 23 years old. My diet seems very healthy to me, I am starting a cycle of test prop and winstrol stanozolol oral liquid. Everyone i have talked to says i need to switch up my diet before starting aas. I need to know what you guys would recommend changing. Keep in mind that i am already a pretty small guy i am 5'8 and 165. I am a boxer and my goal is to gain more lean muscle and get SOLID AND RIPPED. I am not looking to gain a bunch or weight

Stats:
Bodytype: athletic Ripped
Height: 5'8
Weight: 165
Body Fat Percentage: Prolly 7-8%

Previous cycles: (3) when i was young and dumb at 17 years old i ran a half cycle or test cyp and i ran another of tet cyp at 18. I just recently ran a PH called rage t19 which has 19-Norandrosta-4, 9-diene-3, 17-dione(50mg) (So it's basically tren)

This is what a typical eating day is for me:

I eat about 8 times a day so bear with me. HA

Breakfast: 3 egg whits 1 whole egg, Toast, Oats, 50 g protein shake
Snack: Veggies, Protein Bar, V8
Brunch: Tuna fish sandwich, Fat Free cottage cheese with peaches, Milk
Snack Before Gym: Nuts, Beef Jerky, Bananna,
Dinner: Chicken or steak, Rice, Steamed Veggies, 50 g protein shake
Snack: PB & J & v8

and then another 50g protein shake with fruits right before bed . .

What would you change before i start my cycle of test prop/winnie??

What should i eat more/less of, any advice is appreciated. Thanks!

[gym_junki]

ur relying on protein from shakes and not real food. Before a workout u need some really good cabs, I eat a quarter chicken and rice before a workout and half a chicken after a workout as I'm heating the chicken ill have a protein shake.
Also before u go to bed u need a good meal so ur body does not go into starvation mode

[gym_junki]

can't belive u started gearing when ur 17
That's just wrong. 165pounds 5 8 and 7body fat 23 ur exactly like me I used to be over 175 naturally but had a bad accident and couldn't eat or train, what I'm trying to say is u should work abit on ur diet before jumping into the deep.
If u can hit a 180 pounds and stay in the one digit body fat than ur ready but if u do it now at that weight u will not be able to maintain it...

[Egeezy]

These are the foods in my diet currently that give me protein

4 eggs (24 g)
Protein Bar (15 g)
Tuna fish sandwich (30 g)
Fat Free cottage cheese (20 G)
Beef Jerkey (15 G)
PB & J (9 G)
Chicken, ground beef, or steak (about 30 grams)

and then another 150 grams in shakes

So i am getting roughly around 140 grams or protein a day in food and then about 150 grams from shakes:

How much protein should i be getting from food and how much from shakes?

Thanks!

[Egeezy]

Bump! Need as much advice as possible please will be starting gear in 2
weeks and I want everything to be spot on!

[gbrice75]

Your diet kind of sucks IMO! It's not the worst ever, but could be alot better. I'm surprised you're able to maintain 7% - 8% (you sure about this figure?) with this diet.

Drop the toast at meal 1 and stick with the oats - do 1 cup.

Completely drop your 'snack' and make this meal 2 - lean protein and complex carb - either more oats, sweet potato or yam, brown rice, etc.

Brunch - is the tuna mixed with mayo? what kind of bread are you eating it on? Definitely drop the cottage cheese with peaches and the milk - way too much sugar here. Stick with the tuna, and hopefully the bread is at least wholemeal

Snack before gym - drop it! The beef jerky is ok if it's low sodium, but get a complex carb in there to help fuel your workout.

What about a PWO shake? The one place you should have a shake, you don't! drop the shake from the next meal 'dinner' and just have it here. Add oats to the shake

Dinner is good - is the rice brown rice? Drop the protein shake here, it's now immediately PWO



Drop the next snack and make it another meal. No more carbs at this point, just do protein/fat meals. Go for salmon, or lean steak. Try for more fiberous veggies here, cooked in olive oil

Before bed - drop the whey and go with Casein - slower absorption and assimilation - keeps you from going catabolic much longer. Add 1-2 tbsp. of natty peanut butter here. DEFINITELY NO FRUIT! What's the point of eating sugar before bed?

[Egeezy]

Your diet kind of sucks IMO! It's not the worst ever, but could be alot better. I'm surprised you're able to maintain 7% - 8% (you sure about this figure?) with this diet.

Drop the toast at meal 1 and stick with the oats - do 1 cup.

Completely drop your 'snack' and make this meal 2 - lean protein and complex carb - either more oats, sweet potato or yam, brown rice, etc.

Brunch - is the tuna mixed with mayo? what kind of bread are you eating it on? Definitely drop the cottage cheese with peaches and the milk - way too much sugar here. Stick with the tuna, and hopefully the bread is at least wholemeal

Snack before gym - drop it! The beef jerky is ok if it's low sodium, but get a complex carb in there to help fuel your workout.

What about a PWO shake? The one place you should have a shake, you don't! drop the shake from the next meal 'dinner' and just have it here. Add oats to the shake

Dinner is good - is the rice brown rice? Drop the protein shake here, it's now immediately PWO



Drop the next snack and make it another meal. No more carbs at this point, just do protein/fat meals. Go for salmon, or lean steak. Try for more fiberous veggies here, cooked in olive oil

Before bed - drop the whey and go with Casein - slower absorption and assimilation - keeps you from going catabolic much longer. Add 1-2 tbsp. of natty peanut butter here. DEFINITELY NO FRUIT! What's the point of eating sugar before bed?

Thank you for being one to actually help out! this was very useful! Yes the rice is brown and i don't use mayo, I put hot sauce in it and it's way good for anyone who hasn't tried it!

And the bread is whole grain whole wheat is that okay to eat or would you not recommend it?

[gbrice75]

Thank you for being one to actually help out! this was very useful! Yes the rice is brown and i don't use mayo, I put hot sauce in it and it's way good for anyone who hasn't tried it!

And the bread is whole grain whole wheat is that okay to eat or would you not recommend it?

No problem. The bread is ok - not the best carb source, but hey, you can't eat a tuna sandwich on a sweet potato, so I say go for it. I don't think it'll make or break your diet!

[Focusmen]

here my diet. eat this.


26/6'/190/12%bf/ 8 Years gym/ 1 cycle+pct


CAL/PRO/CARB/FAT/SAT.FAT


#1(breakfast)
[816/47/82/32/5]
-3 whole eggs + 2 whites
-cup oatmeal
-cup milk
-cup odawalla super food
-tbs Udo's oil


#2(snack)
[419/32/30/20/3]
-Cup broccoli
-1oz. almonds
-1 scoop whey (syntha 6)


#3 (pre-workout)
[586/54/78/6/1]
-6oz chicken
-10oz sweet potato


#4 (post work out shake) [550/50/68/9/3]
-2 scoops whey blend (monster milk)
-1 scoop carbs (pure Karbolyn)


#5(post work out meal) [521/56/61/6/1]
-6oz. chicken
-10oz potato


#6(snack) [454/44/13/24/3]
-8oz. mahi mahi
-cup spinach
-small alvacado

#7 (before bed) [500/47/12/29]
-1 scoop casein
-2tbs udo's oil
-cup Greek yogurt

TOTAL: 3846 cals/ 330 pro/ 344 carb/ 126 fat/ 16 sat.fat

+drink 1-1.5 gal water/ bcaa/ glutimine/ preworkout caffine supps