input needed please!!!

[Sfla80]

alright, i have been having a problem with fat gains! i went on vacation in august for 3 weeks came back it was a mess ever since then i cant seem to get the fat gains in check. i have been training for 3.6 years but really got my diet and training right in the past 8 months. i am on a sustaplex325 cycle that i feel is very underdose or fake! end of the 5th week. i started at 185 at 15% now im at 193 and 18% i am 24, 5'9 i feel like my diet is ok but would like your guys input!

9am 3 cups of oatmeal, 12oz non fat milk, 4 egg whites

12pm 6oz brown rice, 5oz chicken breast, apple

3pm 1 peanutbutter sandwichs on whole wheat toast, 1 cup of non fat yogurt

6pm 1 peanutbutter sandwichs on whole wheat toast, 1 cup of non fat yogurt

preworkout chicken breast 4oz, brown rice 6oz

postwork out 75g protein 120 dextrose
ppw meal chicken breast 3oz, brown rice 6oz

bed time 20oz nonfat milk 25g protein

i take in about 3400-4000calories


input please!!

Adam

Ok obvisously you need you efa's like the other guys said, I am by far an expert but from what i learn, cut bread and milk from your diet. Cut carbs out but meal 3 or 4. Rest of the day only pro/fat.

But my question is, what i highlighted in bold.....i dont see where your getting 3400-4000 cals from??

[ADO]

Ok obvisously you need you efa's like the other guys said, I am by far an expert but from what i learn, cut bread and milk from your diet. Cut carbs out but meal 3 or 4. Rest of the day only pro/fat.

But my question is, what i highlighted in bold.....i dont see where your getting 3400-4000 cals from??

there is about 900 calories not mentioned ( which i think would have changed some of the answers i got.) , i do get my fats. this is what my spread looks like 3700calories 93g fat 434g carbs 287g protein

do you think my carbs are too high?? im just gonna have to redo my calculations.

Adam

[**TOP**]

there is about 900 calories not mentioned ( which i think would have changed some of the answers i got.) , i do get my fats. this is what my spread looks like 3700calories 93g fat 434g carbs 287g protein

do you think my carbs are too high?? im just gonna have to redo my calculations.

Adam

UH why did youfail to mention that? I think the carbs are way way too high! And the fats are to low.

[ADO]

UH why did youfail to mention that? I think the carbs are way way too high! And the fats are to low.

because im an idiot! i was in a hurry and i half assed it. i went over my calculations and i figured it out 500calories over maintenance is what i should be doing it has always worked for me but after reading some articles saying i should be eating 5k calories (and a friend that won Mr.state you would think he knows what hes talking about! but i guess it works for him) thats when i switch to this crappy diet! . i will be doing a 35/35/30 from now on or maybe a 30/40/30

thanks for the replys