I will post what I have eaten each day this past week so far and at the end will be a couple of questions for you guys I need help on.

Sust Cycle Diet
Protein – 300g (will change as needed)
Carbs – 300g (will change as needed)
Fat – Depending on food choices (no fat added except maybe some nuts (cashews))

Protein – 42g per meal 7 meals
Carbs – 75g per meal 4 meals
Fats – about 10g +- per meal 7 meal

6:30am
½ cup Quaker Oats Natural Granola Cal =210 P=5g C=38g F=5g
1c – 2% milk Cal=120 P=8g C=12g F=5
1c – Egg whites Cal=100 P=25g C=0 F=0
1 – Fruit depends on fruit Cal=60-70 P=0 C=20-30g F=0
Total =Cal 500 P=38 C=80 F=10

10am
2 cans chicken or tuna Cal=280 P=48 C=0 F=8
2 sticks of celery Cal=15 P=1 C=4 F=0
2Tbs Greek Yogurt Cal=16 P=1.5 C=3.5 F=0
Total = Cal 311 P=50.5 C=7.5 F=8

12pm
6oz Talipia Cal=210 P=42 C=0 F=6
½ c lima beans Cal=88 P=5 C=17 F=0
2 pieces double fiber bread Cal=200 P=8 C=42 F=3
Total= Cal 498 P=55 C=59 F=9

4pm PWO Meal/Cardio day
Body Fortress Protein Powder Cal=169 P=32 C=9 F=2.5
Oatmeal Cal=266 P=9 C=50 F=2.5
Total=Cal 435 P=41 C=59 F=5

6:30-7pm POST WO/Cardio
Protein Cal=169 P=41 C=9 F=2.5
Dextrose Cal=240 P=0 C=60 F=0
Total = Cal 409 P=41 C=69 F=2.5

Dinner 8-8:30pm
40-50g Protein Source Chicken, Beef Fish anything lean
Veggies/Beans
Fat Vaires

10pm Bed
½ c Cottage Cheese Cal=80 P=13 C=6 F=1
Protein Powder Cal=140 P=26 C=8 F=2
Total = Cal 220 P=39 C=14 F=3


Totals for the day minus dinner will adjust to meet daily needs.

Calories= 2373 (do the math on macros I get 2725)
Protein= 264g
Carbs= 288g
Fat= 57.5g

First let me say that I would like to remove some of the protein powder and leave it for post and bed if I could. I am thinking about doing lean beef or chicken and sweet potato or brown rice pre workout. I take eat my pre at about 4pm I workout from 5:30-6:45pm Mon-Wed-Thur and from 8-9:15 on Sat. I jog on Tue and Thur.

Questions:
1. On my cardio days should I take that much carbs pre and post jog? I only do about 2.5-3 miles about 30-35minutes?
2. Should I change my carbs around and add some more mid morning so 5 meals divided up? I think I could add some fruit at lunch maybe?
3. Dinner and lunch is usually different day to day but i keep it to lean meats and complex carbs at lunch and veggies at dinner some times I might have some beans
4. I am waiting to gain some clean mass on this cycle and I am 3 weeks in and would like to make protein/carb adjustments ever 5lbs. Good idea?
5. If more is needed where should it be added?
6. I also take 2 fish oil pills and multi in the morning
7. Does anybody need my workout?

Stats
30yr
5'11
203lb
about 15-16% BF
First Cycle 12 weeks