some advise on a meal plan that will put quality calories in my diet.

[almostbigenuff]

Hey Guys, am running my firsy ever cycle of aas , test e 400. i am 7 weeks into it now. started out at 192lbs now at 207 - 208 lbs. but have been led to believe that my diet is lacking.
here is a breakdown of my diet on weekdays and weekends.
sunday (non work day) wake up 1 bowl oatmeal sweetened with honey 1 table spoon or so. muscle milk make wit a glass of 2 percent milk and half cup of egg whites. a glass of oj and 1 multivitamin. at 9 30 am 1 banana a 5 ounce container of greek yogurt (double protien kind) with at least one cup of quaker granola cereal. at noon i generally have a sandwich with either roast beef, or turkey and swiss, slice of tomato lettuce along with fries or potatoe cakes and sweet tea. around 2 pm i try and at least have about a half cup of almonds , 1 piece of fruit and some beef jerkey approx. 1 ounce. at 3 or 330 i eat 1 meal repla***ent bar made by metrx contains 30 g of protien has 450 calories ,called a big collosal 100. pre workout varies on circumstance if time i try to eat at least 4 ounces of chicken breast 1 cup of brown rice and half cup of broccoli . or other times 1 paenut butter sandwich on whole wheat bread. after workout i have inner armour mass peak. (a mass gainer shake) mixed with 2 percent milk) it comes out to like 900calories. after that at about 8 pm i try to follow up with at least some sort of post workout meal wether it be a bowl of healthy cereal or a bunch of jerkey along with more almonds and fruit . this is not an easy meal to put together after work all day and kids in evenings.
anyway some constructive criticism would be much appreciated. or better yet would be easier if someone could just lay a plan out for me that i could follow. so i could putt some quality mass on for the remainder of my cycle. thanks

[Back In Black]

Can you list it so it's easy to read and list the macro's for each individual meal and daily totals.

What is your bodyfat %?

What are your exact goals?

How long are you running your cycle?

[--->>405<<---]

Now thats funny

[gonebluffn]

I dont think anyone is going to give you a diet I have worked on mine for 20 years and I know what works for me .Keep in mind your diet will always be changing depending on your goals results from your existing diet cardio etc......... Imo you really need to research macros and record every meal snack If you own a smart phone its really simple you can download a calorie counter of some sort that breaks down everything you eat to protein carbs
and fats .I would cut out the fries, sweet tea,milk,yogurt wich some would disagree even the jerky imo no disrespect your diet would be awful for me.

[gonebluffn]

Good luck .

[almostbigenuff]

body fat percentage before was 13%
before start of cycle was 192 lbs hoping to get about 220 or so
plan on running a 12 week cycle of test only (enth 400)