Proposed diet........ dont know how im gonna eat it all?!?! please critique

[UK-FIREGUY]

Hey Guys, ill be starting a new Test E cycle in a few weeks and just need to make sure my diet is ok? be brutal, i can take it! lol

Im looking to add LBM without too much bf% as im already about 13% now. As it stands here is how my calorie need are;

BMR - 1739 cals
Maintenance - 2695 cals
+ 2lb/w - 3695 cals

I will be doing a 4 day split in the gym with 3 cardio sessions per week.

Here is my proposed daily diet - protein/carbs/fat/calories

Meal 1 - 0830
4 x whole eggs - 27/5/29/384
2 x wholemeal toast - 6/29/2/158
1/2 tin baked beans - 9//26/0/158

total - 42/36/31/700

Meal 2 - 1030
225g chicken breast - 45/0/12/297
70g brown rice - 5/50/2/224
100g mixed veg - 3/14/1/64

total - 53/64/15/585

Meal 3 - 1300
Sweet potato - 4/37/0/162
Tinned tuna - 33/0/1/136
70g sweetcorn - 2/8/1/44
1tbsp mayo - 0/3/3/36

total - 39/48/5/378

1430 - 1545 Training

Meal 4 - PWO
Protein shake - 37/17/4/250
40g oats - 4/24/3/142

total - 41/41/7/392

Meal 5 PPWO - 1630
225g chicken breast - 45/0/12/297
70g brown rice - 5/50/2/224
100g mixed veg - 3/14/1/64

total - 53/64/15/585

Meal 6 - 1930
450g chicken breast - 90/0/224/594
100g brocolli - 2/7/3/54
100g green beans - 2/8/3/59

total - 94/15/30/707

Meal 7 - 2230
100g cottage cheese - 13/3/3/87
1tbsp natty peanut butter - 4/2/8/95

total - 7/5/11/182

TOTAL FOR DAY - 339/252/114/3529

Well guys, tell me what you think?

[gbrice75]

bold

Hey Guys, ill be starting a new Test E cycle in a few weeks and just need to make sure my diet is ok? be brutal, i can take it! lol

How old are you, what are your stats, and what is your cycle history if any?

Im looking to add LBM without too much bf% as im already about 13% now. As it stands here is how my calorie need are;

BMR - 1739 cals
Maintenance - 2695 cals
+ 2lb/w - 3695 cals

You might be overshooting a bit here, even on cycle. I'd generally go up +500 over maintenance to begin with, and then just a few hundred more on cycle. I'd suggest you start at 3200 and slowly increase up to 3500 from there. What have you been eating at prior to this diet? That plays a big role IMO. If you are making a huge jump, you increase your chances of storing bodyfat

I will be doing a 4 day split in the gym with 3 cardio sessions per week.

Here is my proposed daily diet - protein/carbs/fat/calories

Meal 1 - 0830
4 x whole eggs - 27/5/29/384
2 x wholemeal toast - 6/29/2/158
1/2 tin baked beans - 9//26/0/158

total - 42/36/31/700

Boy oh boy, we're off to a bad start already! You have way too much fat in this meal first of all. Make it 2 whole eggs and 8 whites. I'd rather see 1 cup of oats vs. the toast (bread isn't the cleanest source as even wholemeal bread is processed). I shouldn't even have to mention the baked beans - they're FULL of sugar. Eggs and oats, or a shake, eggs, and oats - that's what i'd do. Also add 1/2 cup berries to the oats if you'd like. If you want to keep beans, then go for kidney beans, black eyed peas, navy beans, black beans, etc.

Meal 2 - 1030
225g chicken breast - 45/0/12/297
70g brown rice - 5/50/2/224
100g mixed veg - 3/14/1/64

total - 53/64/15/585

Well, this is a much nicer meal!

Meal 3 - 1300
Sweet potato - 4/37/0/162
Tinned tuna - 33/0/1/136
70g sweetcorn - 2/8/1/44
1tbsp mayo - 0/3/3/36

total - 39/48/5/378

I'm sure you can do without the corn but at 44 calories, no biggie. 1tbsp of may isn't 3g fat unless you're doing some reduced fat type. Sweet potato is an EXCELLENT pre workout carb IMO.

1430 - 1545 Training

Meal 4 - PWO
Protein shake - 37/17/4/250
40g oats - 4/24/3/142

total - 41/41/7/392

nice

Meal 5 PPWO - 1630
225g chicken breast - 45/0/12/297
70g brown rice - 5/50/2/224
100g mixed veg - 3/14/1/64

total - 53/64/15/585

Meal 6 - 1930
450g chicken breast - 90/0/224/594
100g brocolli - 2/7/3/54
100g green beans - 2/8/3/59

total - 94/15/30/707

I know you meant '24' for the chicken fat, not 244, but what kind of chicken breast are you eating that has 24g of fat???? Check macro on this. Even with skin on, this is too high. And if the skin IS on, TAKE IT OFF! Nice job on the greens

Meal 7 - 2230
100g cottage cheese - 13/3/3/87
1tbsp natty peanut butter - 4/2/8/95

total - 7/5/11/182

TOTAL FOR DAY - 339/252/114/3529

Well guys, tell me what you think?

Overall it's a pretty nice clean diet. Meal 1 is a disaster but is easily fixable. I like your totals although i'd start a little lower (3200) and work up to 3500 if necessary. Implement my changes and I believe you'll do nicely. Are you going to post progress / before/after pics for us?

[UK-FIREGUY]

Thanks gbrice, as always your advice is very welcome! Here are my stats;

Age 28
Height 5ft 7"
Weight 165lbs (I know I could do with adding a bit more size)
Bf% about 13
Cycle history - my first cycle was test e and Deca , this will be my second cycle
Planned aaa cycle - 12 weeks of test e @ 500mg/g

I'll definatly make all the adjustments to my diet plan, Ill be happy to lower the calories because I was a bit worried about innitialy adding too much bf%. I'm priming at the moment so I'm doing 3 days at carbs 40% lower than norm then
1 day at 15% higher, I eat pretty clean always anyway.

[UK-FIREGUY]

When I start the cycle I will definatly be doing a log with stat updates and photos