Help with diet on first cycle of test e

[Peter32]

(stats - 32 yrs old, 5'7, 74-76kg BF 13-15%)Hey guys, Im into my 3rd week of my cycle of test e (i dropped the prop) so im using 1ml every monday morn and thursday afternoon, I havent really noticed any difference to be honest my weight is consistent (still at between 74-76kg) my strength may have gained a little but i cant say for sure that i can attribute that to the test as my training partner has had the same increase without any test and infact gained more weight than i have?? Which seems crazy to me so i thought id post my training program and diet and see where i might be going wroNng, or am i just jumpin the gun will my results be later in the cycle??

Diet
6:30am - 1 scoop of protein (25g protein) 100ml pasterized egg white 100ml hilo milk, 1 1/2 cup of oats (with sultanas) and a piece of fruit (banana/orange/plum) and cup of coffee
10:00am - 50gm of almonds, 100ml of low fag yoghurt, can of tuna (90g tub 18g of protein) piece of fruit
1:00 pm - 1 cup of basmati rice or sweet/ruby potato mash 200gm of chicken breast/rump or powterhouse steak + cup of veggies (broccoli,capsicum,onion etc..)
4-430pm(PWO) - 2 slice of wholemeal bread 2 tbsp of peanut butter (or 90g tuna) 1/2 scoop of protein/pasterised egg whites 100ml+100ml hilo milk & piece of fruit, superpump 1-2 scoop + creatine monohydrate
intra - sports drink 1lt
630-7:00 (PPWO) - 2 scoops of protein + 80gm dextrose + 15ml olive oil 300ml - 400ml water
730-8:00 - dinner 1-2 cups of Rice basamati 200-300gm chicken or beef (breast or lean beef) and 1 cup of veggies
930-10:00 - 1 scoop of protein+15ml of olive oil+ eggwhite 50-100ml+50-100ml Hilo milk and maybe 30gm of almonds

protein = Myofusion
multivitamins = vitabolics, and flax seed tablets
pre-workout = superpump max

Training is on a 4 day split (Mon/Tues, Thurs/Fri) - Chest&bi's, Back,&traps, wednesday Kickboxing 1,1/2hrs, Delts&Tri's, Legs,abs
we do a Dorian yates HIT program 2 warm up sets 10-12reps & 1 working 6-8 reps to 8-10 for the smaller groups ( 1 min rest between sets 2-3mins between exercises) on a 2 sec negative, explosive eccentric

Any advice greatly appreciated, will post pics later
Last edited by Peter32; Yesterday at 10:25 PM.

[Blaz Kavlic]

Looks like you've done some planning here, but you need to list your macros. I would guess you are not eating enough because you only have 2 meals (the 1pm one and the 730pm one) that contain meats and good sources of carbs. You're also relying too much on liquids such as the liquid egg whites for protein sources so you need to include more whole foods. My TDEE is a bit higher than yours, but when I cycle, I have atleast 4 meals a day consisting of 220g chicken breast or steak with brown rice. I would substitute the 4pm meal with one similar to the 1pm meal, leave the egg whites for breakfast only, and switch from whey to casein for before bed if you havent already done so.

[JohnnnyBlazzze]

Whatsup there Petey,

I have a couple o questions and a couple o inputs. I'm assuming your goal is to gain weight since I saw you mention that you're upset your workout partner is gaining more and NOT on test. Are you running test alone? If so I would give it another week before you start seeing any major changes, test e tends to noticeably kick in around weeks 5-6.

Also like Blaz state above, go ahead and list all your macros and totals, this is going to help a lot to organize your diet and determine what you need to add and lose.

In terms of what you already have, I would take the PB out of your PWO meal and put it either in your first or last meal. PWO your body needs nutrients quickly and PB is slow digesting. Same with your olive oil in PPWO I would take out the olive oil. In fact, I would take your PPWO meal and swap it with your 730 meal.

List your macros and totals, that will be the first step to get organized.

[Peter32]

Cheers for the advice, the myofusion is a complete protein with casein an whey do I don't have to buy 2 different protein types and I love the flavour and it's mix ability I'll swap out my peanut butter sandwiches and shake PWO (430pm) to a whole food meal, really need to prepare my meals an freeze them. I try to keep to a 40/40/20 macro of pro/carbs/fats, but in reality I think its more like 40/35/25 ?? I use a calorie counter and guesstimate grams and portion sizes but it equals on there between 3600-4200 cal per day I try to increase cal intake on kickboxing days ( occasional sat/sun aswell) to counteract massive energy consumption. Thanks again for all advice given.