Need Diet Help

[R1Guy]

Well, I am currently on by 22nd day of 500mg/wk Test-e and 30mg Dbol and need to spice up my diet a tad.
I have gained roughly 10lbs while losing body fat. This wasnt meant to be a cut cycle, so I really need to up my calories. Thought you guys could help.

I am 6'3" and fluctuate from 225-230lbs

I dont have a "set" diet, but I eat every 2-3 hours totaling 6-8 meals a day.

Here are yesterdays meals

Wake up (9am)
1/2 Cup oats

1 hr later
25g Protein mixed with 2% milk

3hrs later
1 Chicken Breast w/ green beans

Workout

Immediately after WO
25g Protein w/ milk

1 hr later
10oz steak

3 hrs later (usually dont go out to eat but I did)
Chicken fajitas, black beans, and rice

~10pm
25g Protein Shake

Before Bed ~11:30pm
1/2 Peanut Butter & Jelly Sandwich with small glass of milk

[38jumper38]

what's your age?

[R1Guy]

what's your age?

Are you fishing for an age so you can tell me "stop the cycle now. your too young"?

fyi Im 23 and ran 2 cycles at 21.
I get bloodwork done frequently and nothing is adversely effected from "early" cycles.

Anyways, can you help with my diet?

[Buddhabody]

Why would you cycle without a set diet plan? For your breakfast I would use at least a cup of oats 3-4 whole eggs and about 2-3 eggs in liquid egg whites. I would skip the 1hr later protein shake and instead would eat that chicken breast with a cup of brown rice or yams and green veggies. More oats/oatmeal preworkout and possibly thats where I would put that 25g shake. After working out I would have a 50g protein shake with at least 50g of oats for carbs. 1 1/2 to 2 hours after that I would have that steak with a cup of brown rice and some veggies. Next, I would have some chicken breast and veggies and skip the shakes at 10pm and I would not recommend the peanut butter and jelly sandwich before bed. I would also use bcaa's throughout the day. Good luck

[R1Guy]

Why would you cycle without a set diet plan? For your breakfast I would use at least a cup of oats 3-4 whole eggs and about 2-3 eggs in liquid egg whites. I would skip the 1hr later protein shake and instead would eat that chicken breast with a cup of brown rice or yams and green veggies. More oats/oatmeal preworkout and possibly thats where I would put that 25g shake. After working out I would have a 50g protein shake with at least 50g of oats for carbs. 1 1/2 to 2 hours after that I would have that steak with a cup of brown rice and some veggies. Next, I would have some chicken breast and veggies and skip the shakes at 10pm and I would not recommend the peanut butter and jelly sandwich before bed. I would also use bcaa's throughout the day. Good luck

Well, its the same structure every day, just varies a little.
And thanks for the advice. Sounds good, Ill change it up tomorrow and see how it feels.

[Sgt. Hartman]

Well, I am currently on by 22nd day of 500mg/wk Test-e and 30mg Dbol and need to spice up my diet a tad.
I have gained roughly 10lbs while losing body fat. This wasnt meant to be a cut cycle, so I really need to up my calories. Thought you guys could help.

I am 6'3" and fluctuate from 225-230lbs

I dont have a "set" diet, but I eat every 2-3 hours totaling 6-8 meals a day.

Here are yesterdays meals

Wake up (9am)
1/2 Cup oats Double the oats, add a cup of egg whites and 2 whole eggs

1 hr later
25g Protein mixed with 2% milk delete

3hrs later
1 Chicken Breast w/ green beans Need complex carbs - add 1 cup sweet potato, rice, quinoa, etc. You need sustained fuel for your WO.

Workout

Immediately after WO
25g Protein w/ milk Protein w/o carbs is useless for PWO, you need to replenish your muscle glycogen asap. Add at least 1/2 cup of oats or waxy maize or other

1 hr later
10oz steak This meal should be no more than an hour after previous meal. If it's flank steak or another lean cut of beef then leave it but otherwise switch to chicken or other lean source of protein and add complex carb sweet potato, rice, oats, quinoa, lentils, etc.

3 hrs later (usually dont go out to eat but I did)
Chicken fajitas, black beans, and rice Chicken, black beans and rice would be fine, but I doubt it was from a restaurant. If you tend to store BF easily I would make this a protein/fat meal like steak/broccoli or salmon with fibrous veggie. if you're lean and don't store BF them 6 - 8oz of lean protein with complex carb and as much veggies as you can tolerate.

~10pm
25g Protein Shake

Before Bed ~11:30pm
1/2 Peanut Butter & Jelly Sandwich with small glass of milk Drop the PB&J and the protein shake unless it's casein. You want slow digesting protein and some fat to further slow the absorption of the protein. Steak or ground beef is great, as well as cottage cheese, or a casein shake with a couple tablespoons of natural peanut butter

My advise on food sources above in bold. You need to figure out the macros and cals to suit your body and goals.

You didn't list your body fat % but at 230lbs, there's no way you're eating enough if your goal is to gain LBM.

You need to spend the time in figuring the macros and total cals of what you're eating and come up with a solid diet plan - it will be well worth it.