Help with Diet Please

A little guidance please. I have done 90 days of P90x (insert laugh here) to try and get cut up and get quicker and stronger for basketball. It really did not help at all. I now am taking 1cc of Test Cyp every 3-4 days, using all proper cycle assist materials and have my post cycle assist in order when I finish as well. I have worked out since I was 18 and have played basketball almost 3 times a week for about 7 years now.

6'0
183 lbs
29 years old
14-15% Body Fat (want to get this down)
24.8 BMI

I suppose I am trying to cut weight to get my abs, and to cut up the rest of my body. I am just now getting a better workout routine down with a little less weight with higher reps to gain lean mass which is my goal. Can anyone recommend adding/taking away anything? I know I need to add more veggies....

Diet Example from today:

Upon Wake Up: Opt Nut Whey Protein / Fruit

30 Min Later: 8 Eggs Whites/ 1 Regular Egg/Oats/

Snack: Greek Yogurt

Lunch: 2 Piece of Chicken Breast/ Whole Grain Brown Rice

Snack: Fat Free Cottage Cheese/Pineapples

Snack: 100% whole grain bread with Natural PB and a tid bit of all fruit jam

Dinner: Whole Grain Pasta with Light Ragu Sauce and Ground Turkey mixed in

Pre Workout : ON Amino Energy/ ON Whey Protein/ Apple

Post Workout: ON Casein/ ON Whey

Pre Bed: ON Casein

I guess I am looking for critique on how my diet looks, and what I need to do.

can you calculate the macros for each meal and total for the day?

The Cals were low...at 2177
Carbs at 194
Fat at 41
Protein 257

Not sure where I should add or subtract....

bump

You need to cut out the simple sugars. Recalculate your macros for carbs when you cut out all the simple sugars from your diet, namely fruit, jam and yogurt (lactose). If the calorie deficit is drastic once this is done, there will be oats added to compensate.

Fats maybe adjusted also, but do what I said above first, we'll take it from there.

I added oats a while ago but for some reason, I forgot to make them on this particular day. Is there anything I should add into snacks or other place?

One step at a time.

Do what is advised above first.

http://www.myfitnesspal.com/reports/...&to=2012-06-02

This was my diet from yesterday. Attachment 123543

I would also like to post a pic because even with this gear I feel like I am going absolutely no where....I am working out on a 6 day split doing higher reps with less weight and I feel as though I am working out hard but am not getting any scale, appearance, or noticeable gains....issues?

Test Cyp 1cc every 3.5 days

Are you positive your gear is not bunk?

Also, too many simple sugars, those should be replaced with complex carbs.

A 6 day split is likely too much. Also I would have you higher than the 14% you think you are. Also you seem to have no/little muscular base and that you jumped on cycle before getting any kind of base. How much cyp are you taking, in mg not cc's?

Quote:

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Originally Posted by Turkish Juicer

Are you positive your gear is not bunk?

Also, too many simple sugars, those should be replaced with complex carbs.

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Yeah its from a doctor.

Can you tell me which you are talking about for simple sugars? Complex carbs such as brown rice, veggies?

Quote:

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Originally Posted by SteM

A 6 day split is likely too much. Also I would have you higher than the 14% you think you are. Also you seem to have no/little muscular base and that you jumped on cycle before getting any kind of base. How much cyp are you taking, in mg not cc's?

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I said 14-15%...the pics is me somewhat pushing my belly out. I have another pic ill post later where i flexed just a little bit from the same exact time i took that pic and you can see I am a little muscular but not much. I have done 90 days of P90x, have lifted for years before but my diet has always been bad. Add that on top of playing basketball 3-4 nights a week until i got more dedicated to lifting and thats where i was...

It is 200mg

^^^ I have already answered this question above, read my earlier comments in this thread.

I also remember explaining this on the thread which you started with the same title but under anabolic steroids forum.

Another reason why there should be one thread with the same title, not two or more.