My Diet, what you think!

[DwnfromOz]

Hey guys, just wondering if you's could offer any advice.

My Stats are:
Age:24
Height:5'6
Weight:180.4lbs
BF: 15-16%
Training: close to 2 yrs

I'm thinking of starting a Aas Cycle of Test E for 10 weeks. My goal is to put on some lean muscle mass and drop a couple percent in BF.

This is my Diet i did, im no expert nor a nutrionist so feel free to criticise or offer advice

TDEE 2782.7 Cals

Im currently taking 3003.7 Cals a day

392.8g Protein
300.6g Carbs Haven't changed this yet untill i finalise my diet
81.55g Fat

My Daily diet consist of:

Wake up 4:45am:
Whey Protein shake Should i scrap the kickstart sheak?

Breakfast half hour later 5:15am:
3 Whole Eggs
1 Wholemeal English Muffin
100g Turkey Breast
25g Low Fat Cheese
50g Oates
(P-67, C-23.3, F-29.2 not taking into account the oats)

Snack 8am:
8 Wholemeal Crackers
125g Tuna
2tbsp Mayo
(P-29, C-41.1, F-9)

Lunch:11am
250g Sweet Pototo
150g Chicken Breast
100g Brocoli
(42.6/39.3/4.1)

Late Arvo: 2pm
250g Lean Steak
1 Tbsp Peanut Butter
(48/6/2)

Pre Workout: 5pm
150g Chicken Breast
100g Brown Rice
Supps
(41.2/71/6.3)

Post Workout: 730-8pm
2 scoops of Whey
50g Brown rice
1 Banana
(50.7/37.8/2.2)

Dinner: 8-830pm
200g Lean Steak
100g Brocoli
(59.1/1.3/21.5)

Bedtime: 9:30pm
250g FFCC and Flaxseed caps
(31.2/3.7/6.25)

I think i might need to work on my Post workout Meal and Breakfast a little more so feel free to criticise.

Cheers

[garythompson]

that PWO meal def needs work!

you have a little too much protein in the diet and too much from whey. Two meals containing whey per day at most.

FFCC would be better before bed and adding some flax seed.

if youre going to be on a cycle then I would add more cals if you can and make good use of the cycle. only a 220 calorie excess per day isn't much. if you want to lean down a little just add some cardio. but I would personally do that (lean down) before or after the cycle and just bulk all you can while on.

[DwnfromOz]

Thanks for the reply,
So would i be better replacing the late arvo meal with a meat? Such as chicken or lean steak? Bedtime meal to FFCC and some Flaxseed Caps.

Could anyone suggest to me a better PWO meal? Also should i scrap the kickstart shake before meal 1?

Also i might add the 50g of oates to my breakfast for a few more carbs to kickstart the day.

[DwnfromOz]

Whats a good amount of carbs to intake after a heavy lifting session and 20mins of HI Cardio? Can i get it from carb replacement such as carboplex? Or would i be better getting them from say 2 slices of wholemeal bread and 2 tbsp of Jam and a banana?

[gbrice75]

Whats a good amount of carbs to intake after a heavy lifting session and 20mins of HI Cardio? Can i get it from carb replacement such as carboplex? Or would i be better getting them from say 2 slices of wholemeal bread and 2 tbsp of Jam and a banana?

Go for a good complex carb - brown rice, oats, sweet potato, etc. I mix oats right into my shake.

[DwnfromOz]

evening if im training in the late arvo round 6-7pm? would 40-50g of carbs PWO be sufficient? If so, say 2 scoops whey, 40g carbs from brown rice and a banana? 30-45mins later i eat a lean red meat, such as piece of steak and 100g brocoli. Than about Bedtime is 250g FFCC and Flaxseed caps.

[DwnfromOz]

The BOLD is what i have changed or added? What do you guys think?

[DwnfromOz]

Anyone?

[gbrice75]

Getting better, keep the kickstart shake.