does my diet look right?

[Porky]

hello everyone , i have put alot of time into my diet and i wanted to know if there is anything i should be doing differently to achieve my goals.
i would like to keep building muscle while keeping my bf% down . so basically a lean mass type of diet so i can keep the gains coming with visible abs.

stats:
age 22 (almost 23)
height 5'8
weight 190
bf % guessing 14% but i will have it checked soon or post a pic for reference.

meal 1
300gr egg whites
1/2 cup dry oats
2 scoops gaspari myofusion

cal-600
fat-7gr
carb-45gr
protein-83gr


meal 2
chicken breast broiled 200gr
sweet potatoes boiled 200gr

cal-482
fat-8gr
carb-36gr
protein-62gr

snack
1/2 cup almonds(no salt)

cal-412
fat-36gr
carb-13.5gr
protein-15g

meal 3
200gr 95% lean ground beef patty
1 cup brown rice

cal-512
fat-15.5gr
carb-36gr
protein-56gr

meal 4 ,pre workout
1/2 cup dry oats
2 scoops carnivor beef protein

cal-382
fat-3gr
carb-43gr
protein-51gr

post workout
1 scoop waxymaize
2 scoops gaspari myofusion

cal-410
fat-4gr
carb-48gr
protein-48gr

meal 5
200gr chicken breast broiled
200gr sweet potatoes boiled

cal-482
fat-8gr
carb-36gr
protein-62gr

meal 6
1 cup cottage cheese 1% milkfat
1 scoop O.N casien protein

cal-283
fat-3gr
carb-9gr
protein-52gr

totals

cal-3563
fat-84.5gr
carbs-266.5gr
protein-429gr

im pretty sure all of my calculations are correct but if you spot something weird in there please let me know . i will also be starting a d-bol / test e cycle once im over the age of 23 and was wondering if this diet is adequate or will it need to be refined in the future .
please let me know if you think this will be a good lean mass cycle and will i also be able to keep a low bf % on this? thank you

[jypoll]

you need more carbs if you want to gain.
i eat 50 immediatly post workout then 120 immediatly after

i am also 190lbs 14% and on lean bulk, i think im actually losing bf

3450kcals

330P
380C
65F

i try to get 60g of fat when i can. all good fats too, 430g of P is unnecessary, some of that protein is getting turned to carbs, and some is getting excreted from your body.
if you are really concerned about your protein intake switch some of your meat to proteins with higher bioavailability scores.

[Porky]

you need more carbs if you want to gain.
i eat 50 immediatly post workout then 120 immediatly after

i am also 190lbs 14% and on lean bulk, i think im actually losing bf

3450kcals

330P
380C
65F

i try to get 60g of fat when i can. all good fats too, 430g of P is unnecessary, some of that protein is getting turned to carbs, and some is getting excreted from your body.
if you are really concerned about your protein intake switch some of your meat to proteins with higher bioavailability scores.

so your thinking its a good idea to up the carbs to almost 400gr a day and lower the protein a bit , i was also thinking more carbs but i want my abs to really show while putting on more size if thats possible?

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

so your thinking its a good idea to up the carbs to almost 400gr a day and lower the protein a bit , i was also thinking more carbs but i want my abs to really show while putting on more size if thats possible?

Dont we all

Usually with bulking ur gonna gain some fat..

[Porky]

[/B]

Dont we all

Usually with bulking ur gonna gain some fat..

dammit , well that sucks , so if i tweak my diet for more carbs less protein , i should be good to go except for being able to see my abs while putting on size, not even a four pack?

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

^^ only way to know for sure is to do it bro.. U can try to keep ur bulk lean by running say 300-350cals above maintenance .. Personally id start with either 40/40/20 pro/carbs/fat or 40/45/15 pro/carbs/fat

Id be surprised u were 14% if u can see abs.. U mite wanna get chekd so u know how much LBM ur wkn with..

[jypoll]

i keep increasing my cals but i am not gaining weight i have gained a little vascularity and some abs at 350+ carbs for almost 3 weeks now.

can you see your abs now? at 14% you wont necessarily get fat on a bulk, if you go really slow, like 200kcals above mainentance and do cardio you can bulk and keep bf%

i would switch 100g of protein for carbs, and maybe 10-20g of fat for carbs as well

[Porky]

^^ only way to know for sure is to do it bro.. U can try to keep ur bulk lean by running say 300-350cals above maintenance .. Personally id start with either 40/40/20 pro/carbs/fat or 40/45/15 pro/carbs/fat

Id be surprised u were 14% if u can see abs.. U mite wanna get chekd so u know how much LBM ur wkn with..

just guessing my bodyfat im pretty lean but everyone always under estimates their bodyfat so i just wanted to play it safe, i will see if someone at my gym will help me with that tonight. hopefully they are accurate.

[Porky]

i keep increasing my cals but i am not gaining weight i have gained a little vascularity and some abs at 350+ carbs for almost 3 weeks now.

can you see your abs now? at 14% you wont necessarily get fat on a bulk, if you go really slow, like 200kcals above mainentance and do cardio you can bulk and keep bf%

i would switch 100g of protein for carbs, and maybe 10-20g of fat for carbs as well

so how much of your abs can you see? like a 4 pack ?
i can see my top two abs very well , the middle abs are still hiding but i can feel them pretty good,
i upped my carbs today and will be revising my diet this weekend , my appetite is out of control , i am hungry even after 200gr chicken and 200 gr sweet potatoes. and am always looking forward to my next meal, when it gets close to the three hour mark and i havent eaten i feel like im gonna die.
will post update soon about bf%

[jypoll]

i guess a 4 pack but sometimes a six pack. I have a hairy stomach and dont shave. If i wanted to and i shaved tanned and greased up my stomach i would have an obvious 6 pack.

there is a very obvious line between my lower abdomen and my hips though

[Porky]

i asked a guy at the gym tonight to do my bf% he was trying to act all busy and really didnt wanna be bothered but he typed my height weight and age into this x box controller looking thing and had me hold it with my arms out in front of me, the thing said i was 19.4% bf!!!!! wtf??? are these things accurate ?
im gonna take a pic of myself and post it up so maybe someone can tell me this thing is lieing... :/

[Porky]

sorry about the size of pic , any ideas on if the bmi calculator they had is correct by that?

[Back In Black]

It's not a great pic tbh. I certainly can't see any abs. Handheld monitors are pretty useless for determining bf but based on that pic you are above 15%, sorry!