starting prop cycle critique my diet plz!!

[homeboy69]

age 25
height 5 11ft
weight 193lb
BF around 14%? (have upper abs showing sligthly)
been lifting seroiusly for past four years getting workouts and diet dialed in
max bench 300lb

. i would like to lean out alittle bit getting more defined abs but mainly put on as much mass as possible

my cycle will look like this
test prop 100mg EOD 1-8 weeks
HCG 250ius twice a week 2-8 weeks
clomid 100/50/50 8-11 weeks
nolva 40/40/20/20/20 8-12 weeks
igf 40ius PWO 12-16 weeks



Meal /Food /Protien /Carbs /Cals /Fat Cals
#1-8.00am
Oats 3 27 130 20
Eng. Muf. 4 26 130 10
4 Eggs 20 4 120 0
Shake 23 3 130 25
8 oz Milk 16 26 90 0
8oz OJ 2 26 110 0
#2-11.00am
2Tuna 40 0 200 40
2 Bread 4 30 160 10

#3-2.30pm
Chicken 30 0 80 10
Pasta 7 42 200 10
Bananna 1 27 105 0
Kiwi 2 26 108 8

PWO-4.30pm
Shake 46 6 260 50
Milk 16 26 90 0


#5-5.00pm
Chicken 30 0 80 10
Pasta 7 42 200 10


#6-7.00pm
Chicken Salad 30 0 80 10

#7-9.00pm
Chicken 30 0 80 10
Pasta 7 42 200 10
milk 16 26 90 0

#8- 11.00pm
cottage chees 11 5 80 10

Protien Carbs Cals Fat Cals
TOTAL 345 384 2723 243

like i said above my main focuse is to put on some lean mass but would also like to cut some fat to get better dedfined abs. i also run 4 times a week after my workouts for 20min.
PLZ CRITIQUE lemme know what i need to add/cut!

[Macon_Bacon]

I would start by looking at your TDEE. You weigh the same as I do and my maintenance cals are around 3300 a day. I'm 6'2" so it might be a little different for you. Right now based off your diet you're in a deficit and won't be able to gain mass unless you eat above your TDEE. You should be able to cut your fat with the diet you've posted though.

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

homeboy hows it going man.. since ur running a cycle i would think ud need to choose either cutting or bulking.. having said that i would suggest a lean bulk if u decide to bulk.. personally i wouldnt want to run a cycle at all unless i was 12%bf or lower..u could prob get from 14% down to 12% in 4 - 8 weeks... have u considered leaning out a bit more until u get to 12% then starting a lean bulk? it would make things a bit easier for u after ur cycle is through as far as getting off whatever fat u accumulate during ur cycle... thats how i would do it.. if thats the case i can show u several things in ur current diet to drop off to help accomplish that.. also we need ur tdee and bmr to figure if u have to calories right..

[tall76]

Yes you need to calculate ur TDEE and figure out if u want to bulk or cut. Chase both rabbits at the same time and they will both get away. As far as food choices you will def stay leaner if u get rid of the pasta twice per day and get rid of the milk. For carbs I use oats, sweet potato, brown rice only and if u need more fats to fulfill macro needs u can add some oils to a few meals

[homeboy69]

im kinda pressed for time to get this cycle done and over with before summer which is why im starting it now. so ill replace pasta with rice or sweet potatos or oats. what else can i do to get my cals up above my TDEE?(about 3300). i would like to bulk in this cycle more than anything. im taking in a more than 1.5g protien per body weight and almost 2g carbs per body wieght. where else should my cals come from? and by oils do you mean like cooking with olive oil and tuna with oil instead of water etc..
really appreciate the help thanks

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

IMO u need to ditch the 1.5g / lb bodyweight 2g/lb stuff and figure ur tdee based on lbm and then run a surplus on that number... U dont want to include fat in when coming up with macros...

At 193lbs and 14% bf ur tdee is 3100 if u work out 5days per week.. That tdee tends to be a tad on the high side.. If u want a surplus of 500cals ud be at 3600cals/day...

40/40/20 split puts u at:
360g P
360g C
80g F

6meals/day = 60gP/60gC/13gF per meal... Or if u want to keep carbs away from pm u could eat 90gC/meal 1-4 and have ur fats in meals 5-6 if necessary...

U wanna have accurate measurement of ur bf% so u can chek it weekly to see if ur putting any more fat on and if so make changes to ur diet...