Need couple question to fix diet

[Sfla80]

Ok long time member, but been gone for a couple months. Been on this diet forum for over 2 years now and learned a lot. I got a pretty decent diet so far. Just need help on few things. Been working on this diet for 5 wks now, and starting a cycle hopefully monday. So would like to fix the minor things now.

Age 31 yo
Height 5-9
weight 180
BF% 14 estimate
Experience: Lifting 4-5 but actual dieting and training for a little over 2 years. Started at 165, with little muscle.
Cycle exper:
1. Test 500 Deca 300 10 wks ( i know!! Started before i signed up here)
2. Spawn Clone
3. Dbol 40/d test 500 for 12 wk

Proposed cycle:

Dbol: wks 1-4 at 40mg/ed
Test E: 600wk 1-12 (maybe 14)
Deca: 350wk 1-10
Anaavar: wks 6-12 or 8-14 at 50mg/ed

Pct:
Nolva 40/20/20/20
Clomid 100/50/50/50


Goals, is clean as possible bulk. Just want to add mass, keeping lean as "possible". The first cycle i did, test/deca, i finished very lean, lots of mass gains but also lost bf. So trying it again.

Ok, diet only changes with work days. Sometimes i work am shift, others pm. So that would just change times basically, and one other thing which will be one of my main questions. I honestly eat most of the same thing, just chnage my carbs out every 2.5 to 3 days. but eating stuff like chicken, eggs, salmon, ground turkey, lodon broil. Sweet pot, oats, quinoa, br rice, lentil. Natty pb, almonds, avo, ect.......Here is my exact diet for the last 3 days. Mornign work schedule.

Cals/protein/carbs/fat

Wake up 615 and at work by 8. Hour drive to.

830 am:
4 extra large eggs whites
2 whole
1 cup oatmeal
631/46.9/52/15.3

1030:
6oz Chicken Breats
1 cup Qunioa
468/45/39/8.5

1pm:
6oz Chicken Breats
1 cup Qunioa
468/45/39/8.5

330:
2 cans Chunk white tuna in water
1cup qunioa
522/60/39/10

530 Workout

645:
2scoop whey iso.
1 tbsp Natty pb
1/2 cup oats
1 medium Banana
719/60/67/20.5

815:
4oz Lean Turkey
1/2 Brussle Sprouts
365/41/3/10.5

1030:
6oz 93/7 ground beef
1/2 brussle
395/56/3/15.5

Total: 3438/374/249/99

Ok first major problem, figured the experts would see this. But i think my carbs are too low? Would think it would be better over 300? Cant figure out where i would want to add another carb meal though....and maybe its good this low so it can help with staying lean?

Secondly i know i need to add green veggies in the middle meals, just having trouble getting all the food down again still. Will be adding tomorow though. Just trying to be honest with everything i eat.

Other question is a tough one for me. Especially on my morning shift. (this exact diet) but would work for both night or day. I would like to put a shake down when i wake up right. But if i do that i wanna get rid of the post workout shake. what would be the ideal post workout meal? Just simple, ground turkey and a carb and greens?

Just another fact out of this, its been about 5 wks since i started this diet. started at 2500 cals a day and each wk went up. Was easier with less cals. Hence why i am here now.

Thanks everyone for any help given.

[Sfla80]

Forgot one question, My WHEY is elite isolate, but its a new one..basically like isopure. No fat or carbs. Think it matters? I started using this, because i add my own fats and carbs to it, so now i know exactly what im putting in.

[Sfla80]

Bump please....jsut started day one of the cycle and would like opions on the questions i had. Diet has been on point and just would like little help on those questions.

[gbrice75]

Protein is way high, carbs are too low IMO. You have a LBM of about 155lbs (not sure why you're running this monstrous cycle or trying to bulk at 14% TBH, but i'm digressing) and i'd spot your protein intake at around 250g - you simply don't need more than that, especially on a high calorie/mass gain type diet.

Definitely bring carbs up. Carbs don't make you fat, excess calories do. If 3500 is way over your TDEE and the calories aren't being put to good use, bodyfat will be stored regardless of what macro ratio you have.

250g protein (I know you're not gonna wanna bring it down this low. With that in mind, 300g MAX)
350-400g carbs
75-100g fat

I'd try and keep fat as close to 75g as possible, and keep the carbs bumped. Just my personal preference for this kind of diet.

[Twist]

Protein is way high, carbs are too low IMO. You have a LBM of about 155lbs (not sure why you're running this monstrous cycle or trying to bulk at 14% TBH, but i'm digressing) and i'd spot your protein intake at around 250g - you simply don't need more than that, especially on a high calorie/mass gain type diet.

Definitely bring carbs up. Carbs don't make you fat, excess calories do. If 3500 is way over your TDEE and the calories aren't being put to good use, bodyfat will be stored regardless of what macro ratio you have.

250g protein (I know you're not gonna wanna bring it down this low. With that in mind, 300g MAX)
350-400g carbs
75-100g fat

I'd try and keep fat as close to 75g as possible, and keep the carbs bumped. Just my personal preference for this kind of diet.

Spot on.

I would add some starchy carbs to your meals, sweet potatoes or something. Drop the protein intake down just by decreasing the amounts of protein you are eating. This should also bring your cals down. I would say bring them down to 3000

Change your 330 meal out for a starchy carb and up the oats in the 645 meal to one cup. You don't need to add anymore food because in my opinion you are eating too much. Just sub some food out for other foods. Protein about 300 or below, and fats at or around 75 like GB said; let carbs fill in the rest to meet the caloric goal.


As for a pwo meal, something with fish, chicken or eggs is preferred by me. For carbs use oats or any other starchy carb source.

Your protein powder is fine. I also buy protein only and adjust my carbs and fats accordingly. Best way to go

I would say that unless it is fish oil, don't add or snack on fat sources. This is my stance atm

[Str8Jakked]

As was mentioned, definitely increase your Carb's drop the Protein and your Fat can come down a little as well.

[Sfla80]

thanks guys. I guess just smaller portion of protein and add to the port size of carbs