Help with Nurtrition

[jandj]

I am currently on Deca /Sustanonn Stack. I am eating rouhphly 4000 calories a day. Its been a full three weeks on cycle and i have gained about 13 pounds. I am very happy with the current results but i am noticing some fat around waist. I am working out 5 days a week, no cardio though. Should i lower the calorie intake? Below are my stats prio cycle, i have not measured my body fat during cycle as of yet.

Age: 36
Weight: 187
height: 6 feet

Work out 5 to 6 times a weeks, sleep 8 hours a day.

Current Cycle:
1-10 500 MG of Sutanon 250
1-8 200 MG Deca
Armidex .5 3x a week.

Diet

Meal 1 = 700 Calories
7 egg whites 26 grams of Proteins
2 slices of Ezikeal Bread 29 grams of Carbs
1.5 teasppon of Natural peanut butter 4.5 Carbs 5.2 Protein 12 grams of Fat
1 cup of Oatmeal 54 grams of Carbs

Meal 2:= 288 Calories

2 Slices of Bread= 29 grams of Carbs
Tin of Tuna= 33 grams of Protien

Meal 3: = 340Calories
1/2 of Almonds 30grams of Fat 32 Grams 14 grams of protein

Meal 4= 660 Calories
Brown Rice 40 grams of Carbs
12 ounce cheicken breast 68 grams of Protein

meal 5:= 340 Calories
1/2 of Almonds 30grams of Fat 32 Grams 14 grams of protein

Meal 6 post work out shake = 600 Calolires
Monster Mass= 50grams of Protein 80 grams of Carbs

meal 7= 660 Calories
Brown Rice 40 grams of Carbs
12 ounce cheicken breast 68 grams of Protein

Meal 8= 180 Calories
1 Cup of Cottage Cheese 30 Grams of Proteing

Total:
Calores= 3800
Protein= 308 Grams
Carbs= 277 Grams
Fats= 90 Grams

Your help would be greatly appreciated...

[baseline_9]

We need to know your BF%

Post a pic for an estimate or get it done ASAP

[jandj]

HERE IS a recent pic.

Thank you in advance

[baseline_9]

16-17% maybe

I am terrible at guessing tho without have a look in real life LOL

anyway based off 16%

Id say your about 750-1000 cals over where you need to be

Shoot for 3000 cals

280-300g Protein
300-320g Carbs
66g fat

[jandj]

Really! Ive been told that, since i am a hard gainer, and I am doing this cycle, I should eat like a horse..

[jandj]

So up the carbs, and lower the fat?

[baseline_9]

Really! Ive been told that, since i am a hard gainer, and I am doing this cycle, I should eat like a horse..

I dont think your a hard gainer..... You hardly look like an ecto... And you have gained 13 lbs in 3 weeks.... Your not a hard gainer. that term is overused and never the case IMHO....

So up the carbs, and lower the fat?

Yep

Fats have many benefits up to a certain point... 90g of fat is a bit overkill.

Carbs are a much better fuel source for people training to gain LBM....

[jandj]

Makes sense... Thanks for the insight. Do you suggest I increase the carbs in the morning and afternoon, and cut the carbs on meal 7?

[baseline_9]

Keep the majority of your carbs pre and PWO and you will have some excellent training sessions...

at 300g carbs I would do the following


50g @ breakfast

50g Pre Pre WO meal

100g Pre WO meal

100g PWO meal

[baseline_9]

When carbs are lower you can increase the fats in those meals slightly

[jandj]

how about cardio?

[baseline_9]

how about cardio?

Keep 3-4 x 20-30 min sessions in there each week just to keep you healthy and actually increase performance in the weight's room.

Low/moderate intensity