Below is my revised diet based on all the suggestions that I received on this site and based on what I felt after running the older diet for about 2 days. I feel much better running this new diet and feel less hungry towards the evenings. Here is my new diet:

Egg whites 200ml w/mushrooms and salsa = 108 calories (P25)
Oatmeal 40g = 150 calories (F3, C27, P5)
Milled Quinoa omega3 bread = 82 calories (F1, C16, P3)
Peanut butter = 50 calories (F4, C2, P2)
1/2 Whey Protein = 70 calories (F1, C2, P15)
TOTAL 460 calories (F9, C47, P50)

Can Tuna = 90 calories (F1, P20)
10ml flaxseed oil = 85 calories (F10)
2.5 oz grilled chicken = 80 calories (F4, P31)
TOTAL 255 calories (F15, P51)

Cup Brown Rice 200 calories (F2, C54, P6)
6 egg white/half yoke 133 calories (F3, C1, P21)
Banana 105 calories (C27, P1)
1/2 Whey Protein = 70 calories (F1, C2, P15)
TOTAL 508 calories (F6, C84, P43)

Can Tuna = 90 calories (F1, P20)
10ml flaxseed oil = 85 calories (F10)
2.5 oz grilled chicken = 80 calories (F4, P31)
TOTAL 255 calories (F15, P51)

120g Lean Steak = 300 calories (F23, P30)
50g carrots = 20 calories (C6)
Kale, mushrooms, balsamic = 45 calories (C3, P1)
Fish oil 5ml = 40 calories (F5)
1/2 Whey Protein = 70 calories (F1, C2, P15)
TOTAL 480 calories (F32, C8, P46)

<Workout Time>

2 scoops whey protein = 240 calories (F2, P48)
4 rice cakes (flavored) = 240 calories (F1, C40, P3)
1 apple = 100 calories (C25)
Omega 3-6-9 oil liquid = 20 calories (F2)
TOTAL 600 calories (F5, C65, P51)

60g cottage cheese = 50 calories (F3, C2, P7)
1 scoop casein protein = 130 calories (F1, C5, P24)
1 tablespoon almond butter = 100 calories (F10, C5, P3)
TOTAL 280 calories (F14, C12, P34)

Total Fat = 96g, Total Carbs = 216g, Total Protein = 326g
TOTAL CALORIES 2,838

I joined this site back in 2005 and have probably done 6-7 cycles between 2004 and 2010. The last cycle that I did was in the summer of 2010 and ever since then I have been lifting off and on between 2010 and 2016. For the past 2 years I have been lifting and dieting more regularly and a week ago I started my first cycle in 8 years.

I am 42 years old now. My intended cycle in basic: 500mg Test E (2 shots of 250mg) per week, also running 0.5 arimidex (every 3 days)

Height: 5'8"
Weight: 190lbs
BF: ~12% (maybe less)

I am lifting 5 days a week - 2 on and 1 off - and might add guerilla cardio (2-3 times per week).
BMR = 66 + (13.7 x 86 kg) + (5 x 173 cm) - (6.8 x 42 yrs old) = 1889.6

TDEE = 1889.6 x 1.55 = 2900 calories


Are there any additional suggestions on this diet? Too much fat? Too many carbs? Better late night meal?