Critique my diet please.

[demolish]

I'm currently on test prop 125mg eod. looking to lean out a good bit and put on some lean mass also.
Let me know what you think. i'm starting week 5 soon and have only seen strenth gains.

10:00 a.m. - 5 omega3 eggs, 3 egg whites, 2 servings steel cut oats, banana
1:00 p.m. (postworkout shake) -100% whey protein 2 scoops, 1 serving of glycomaize
2:00 p.m. (postworkout meal) - 9oz chicken, ~8 oz of brown rice
5:00 p.m. - 100% whey protein 2 scoops, 1 serving of glycomaize
8:00 p.m. - 8oz of fish, 8oz sweet potato or quinoa, salad w/ veggies
11:00 p.m. - 4 omega3 eggs, 3 egg whites, 1 cup cottage cheese, 3 tbsp natural peanut butter

I have a program i can plug all of this into and find the exact calories, protein, carbs, fat, etc.
I'll do that in a little while.
But yeah, this is my current diet. Comments?

[tall76]

Food choices look good, meal frequency good and 6 meals is good but u need to know what ur body needs!!
First step- TDEE to calc a good estimate for cals per day
2nd- choose which macro percent breakdown u want to use 40/40/20??
3rd- now u can start making ur diet with those foods u listed but u will know serving sizes u need

Remember u can eat too much good clean foods and these excess cals will be stored as bodyfat!!

[demolish]

Appreciate the help man.
I just did the TDEE calc and i got about 3,200 calories a day.
and yeah, i'll probably go with the 40/40/20.
Hopefully i can get this diet figured out.

[tall76]

Nice there u go- If u wanna cut maybe start at a 500 deficit so 3200-500= 2700 cals
2700(.4) = 1080 cals from protein. 1080 cals/ 4 cals per g= 270g protein
Same calc for carbs= 270g carbs
2700(.2) = 540 cals from fat. 540/9cals per g= 60g fats

There it is- what calc did u use to get the 3200?

[demolish]

i used the one on fitnessfrog.
I just calculated everything and here's what it came out to.
3,528 calories. 352g protein . 327g carbs. 80g fat. very close to a 40/40/20 diet .

[tbody66]

What about your workout, what's that look like? And what are you stats?