Diet Advice - Getting back into cycling

[Windex]

Hello Everyone,

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

Below is my intended diet based on brief research I have done on this site, I have decided on erring on the lower side of calories because I want to make lean gains with good definition rather than simply getting huge. I intend on adjusting the caloric intake depending on how I react to the diet.

MEAL 1
200mg egg whites (106 calories)
150g oatmeal (102 calories)
1 English muffin with peanut or almond butter (99 calories)
1/2 scoop whey protein (60 calories)
mushroom + salsa for the egg white flavoring (40 calories)
Total Calories = 407 calories

MEAL 2
1 can of tuna (160 calories)
10ml flax seed oil (80 calories)
Total Calories = 240 calories

MEAL 3
1 egg w/half the yoke (48 calories)
5 egg whites (85 calories)
1 cup brown rice (216 calories)
1 banana (105 calories)
1/2 scoop whey protein (60 calories)
Total Calories = 515 calories

MEAL 4
1 can of tuna (160 calories)
10ml flax seed oil (80 calories)
Total Calories = 240 calories

MEAL 5
100g lean steak (250 calories)
1/2 scoop whey protein (60 calories)
mustard (0 calories)
50g carrots (20 calories)
5ml of Fish Oil (40 calories)
Total Calories = 370 calories

<workout time>

MEAL 6
2 scoops whey protein (240 calories)
4 rice cakes (flavored) (240 calories)
1 apple (100 calories)
Omega 3-6-9 oil liquid (20 calories)
Total Calories = 600 calories

MEAL 7
60g cottage cheese (50 calories)
1 scoop casein protien (130 calories)
1 tablespoon almond butter (100 calories)
Total Calories = 280 calories

TOTAL DAILY CALORIES = 2651 calories

Any suggestions on this diet? Should I add more calories and what should I change? Thanks!

PB is spot on - Way too much protein powder. It's garbage. Replace with real food. Maximum 1 scoop in your diet.

English muffin is processed trash - replace with real carbs - oats, ezekiel bread, P28 bread, rice, anything

I see no vegetables aside from a measly 50g of carrots, why ?

Up the steak in meal 5 and toss the 1/2 scoop protein, you need more saturated fats.

How much sodium and water are you intaking?

Whats the total carb gram and fat gram for the day ?

Make sure you do bloodwork like Peanutbutter said. At 42 you may be a candidate for TRT.

[Mox_Ruby]

Way too much protein powder. It's garbage. Replace with real food. Maximum 1 scoop in your diet.

English muffin is processed trash - replace with real carbs - oats, ezekiel bread, P28 bread, rice, anything

I see no vegetables aside from a measly 50g of carrots, why ?

Up the steak in meal 5 and toss the 1/2 scoop protein, you need more saturated fats.

How much sodium and water are you intaking?

Whats the total carb gram and fat gram for the day ?

Make sure you do bloodwork like Peanutbutter said. At 42 you may be a candidate for TRT.

We have had so much beef today I don't even know if we can have a rational conversation.

Why do you think protine powder is trash? It's a byproduct of making cheese and cheese is a real food, it's just loaded with salt and garbage fat. Protine powder has none of that.

The protine powder debate is as old as the moon.

I have seen impressive result with and without it over the years.