Critique Please

[gp170]

24
5'8
175lbs
10% BF
Training properly for 3-4 years
First cycle was 8 weeks Test E 300mg/wk

My diet

Upon Waking: 2 scoops whey
2 tbsp peanut butter

Meal 1: 2 whole eggs 4egg whites
4 slices turkey bacon
1 cup oatmeal
1 banana

Meal 2: 8oz ground turkey
1 1/2 cup brown rice

Meal 3: 8oz grilled chicken
1 1/2 cup brown rice

Train

PWO: 2 scoops whey
2 slices white bread
2 tbsp jelly
gatorade

Meal 4: 6oz steak
8oz sweet potato
1 cup broccoli

Meal 5: 7oz Tuna
2 tbsp peanut butter

Is this good enough to put on mass without gaining more then 1-2% BF increase? I also plan on cardio x2/wk 30min.


Cycle :

1-12 Test E 500mg/wk
1-10 Deca 300mg/wk
???? Anavar 30-50mg/day
14-19 PCT

When should I start the anavar and for how long? I was thinking maybe start it at week 8-14 so that I start PCT right after the end of anavar ?

I will be running Adex at .5mg x3/wk and will bump if needed. I also have caber on hand which if needed I will use .5mg Mon/Thurs.

PCT :
Nolva 40/20/20/20/20
Clomid 100/50/50/50
HCG 250iu x2/wk

[gbrice75]

Decent food choices for the most part. I'd drop the PB first thing in the morning and do complex carbs instead. I'd also eat a more nutritious PWO meal. Green veggies in more than 1 meal also.

Not gonna comment on the cycle for now.

[gp170]

My diet
Upon Waking: 2 scoops whey
2 tbsp peanut butter Is this any reason you would swap or is it just more personal preference?)

Meal 1: 2 whole eggs 4egg whites (Ill add spinach into the scrambled eggs)
4 slices turkey bacon
1 cup oatmeal
1 banana

Meal 2: 8oz ground turkey
1 1/2 cup brown rice

Meal 3: 8oz grilled chicken
1 1/2 cup brown rice

Train

PWO: 2 scoops whey (I chose this because in all my research I always see you want simple carbs after the gym and white bread and jelly are some of the highest GI foods so it just makes sense)
2 slices white bread
2 tbsp jelly
gatorade

Meal 4: 6oz steak
8oz sweet potato
1 cup broccoli

Meal 5: 7oz Tuna
2 tbsp peanut butter

[gbrice75]

First meal of the day is a good time to get some insulin activity going (notice I didn't say spike) to shuttle those nutrients (namely, protein) after a night's fast. On top of that, fat (PB) will actually slow protein absorption somewhat. You can keep the PB if it fits into your macros, but i'd add carbs at the very least.

As for the PWO insulin spike/high GI carb thing, it's such an old dead argument, i'm not even going to go into it here. Suffice it to say complex carbs PWO are a fine choice, and provide some nutritional value vs. what you have here.

[gp170]

so would dropping the PB and adding 1/2 oats suffice, I can fix the macros np. Also can you direct me to where I can find the information about the PWO insulin spike argument, Id like to read up on that. Thanks

[gbrice75]

so would dropping the PB and adding 1/2 oats suffice, I can fix the macros np. Also can you direct me to where I can find the information about the PWO insulin spike argument, Id like to read up on that. Thanks

I think that'd be a great start.

As for the PWO insulin spike argument, just use the search function to search the diet section. The topic has been beaten to death over the years, you'll find a ton of threads.

PS - the argument isn't whether or not simple carbs causes an insulin spike; clearly, they do. The argument is whether or not supposed benefits outweigh the negatives of spiking insulin. I think you can tell which side I sit on.

[gp170]

Thanks