lean bulk diet critique back after injury

[tinytom777]

Haven't cycled for year and a half, have been off training for 7 months due to rotator cuff impairment. Have had cortisol injections been back training 2 months now, ready to get back on it! Previously I have just been bulking, coming from 119 pounds at age of 21 to 190lb aged 29. Have dropped down to 170 after injury, managed to keep a lot of definition with bf around 14%

Ready for a lean bulk, I felt I was a little puffy after last cycle thinking of keeping carbs down

Meal 1. 1 can tuna, 1 banana, 50g porridge, 50g mixed berries, protein powder.

Meal 2. 1 chicken breast with mushrooms, protein shake

Meal 3. 150g smoked salmon. 1 advocado

Meal 4. 1 chicken breast with mushrooms.

Meal 5. 4 eggs, 2 pieces brown bread

Meal 6. 1 can tuna, 1 banana

Meal 7. 150 g cottage cheese, caesin protein powder.

That's just the food. Will be taking vit c 2g daily, bcaa, l glut, creatine, zma

Appreciate any advice. Will be cycling in a month or two. Basic test 500mg weekly 12 weeks possibly anavar or d bol oral 4 weeks and pct. Nothing terribly exciting!

On a lighter note, my sauce has left me if any of the mods or vets would let me pm them to recommend me a tasty UK sauce that would most helpful

Thanks for all your help

[MajorPectorial]

You get someone to deep massage the area after the cortisol injections?. If I remember correctly it does repair fast but unfortunately with hardened scar tissue (loss of elasticity) so just be careful you don't cause damage again. Not a diet guru so can't help u with that but I'm sure someone here can. Good luck!

[Cuz]

do you have your tdee calculated and your macros counted accurately? I think you need more calories?

[tinytom777]

Yeah I'm going very easy at the mo, everything feels okay so far!

[tinytom777]

do you have your tdee calculated and your macros counted accurately? I think you need more calories?

Yup tdee done, was thinking cals a little low was going to add in flax seed oil perhaps? Any suggestions?