Help with diet....please

[afigs052377]

im in second week of cycle test e 500 a week. how does this diet look? im trying to gain lean muscle and loose fat. right now im at 12% bd. i want to get down to 8%.

any help would be appreciated

diet
8:00 protien shake, 3 egg whites, 1 cup oatmeal
8:30 gym
10:30 protien shake, and dextrose
11:00 7 egg whites, 1 whole egg, 2 slices light wheat, 1 cup of cottage cheese or 1 slice turkey and 1 slice fat free cheese
1:00 steak, chicken, or fish, 1/2 cup brown rice, and veg.
3:00 steak, chicken, or fish, and veg.
5:00 same as 3:00
7:00 same as 3:00
9:00 1 cup cottage cheese

[fit4ever180]

stats and portion sizes please?

[afigs052377]

age 31
weight 157
height 5'2"
bd 12%

protien is 2 scoops
meat is about 8 oz
veg i dont measure, but probably a cup

[fit4ever180]

Using the Harris-Benedict Formula, I calculated your BMR at 2481 calories...

Since you are on cycle and want to do a lean bulker, I would recommend going about 400 calories over maintenance... You have 9 meals per day listed there which if they are only 400 calorie meals (I'd guess some of them are more than this, especially consuming 8oz. of steak) then your macros may be a bit high... Are you doing cardio as well? If hat is the case,then you may be alright... I would drop the shake in meal 1 and add 2 whole eggs....

[afigs052377]

i do 45 min cadio 5 days and lift six days

steak, chicken, and fish should i cut it down to 4oz or 6oz?

is there a site that will give me macros on eggs,steak,fish ect....foods that dont have lables

[afigs052377]

come on nobody else has any input for me?