Hi guys and gals

I'm a 36 year old male from SA and would please like some advice on diet etc. I'm 1.78m tall and I weigh 79.1kg (174.4 pounds). My body fat % is +/- 12% (mostly around my middle). I have been training for 2 years and my training consists of 2x spinning sessions 45min each + 1x treadmill run 20min. I also do 4x weight session of 40 - 55 min per session.

I would like to gain some lean muscle and I have included some detail on my diet. I'm also considering doing a oral cycle (Anavar?) but would need some advice please. I have been told that one should not run orals for more than 6 weeks. Also I was told that I would only be able to gain a max of 4 kg (8.8 pounds) on an Anavar only cycle (80-100mg/day) so what can I take with it?

Total dietary intake/Day
Protein Carb Fat kJ
252.6 328.7 43.4 11921.9

Any feedback would be appreciated.

Regards,
Henry