critique my diet please

[forcd]

my diet since starting my cycle of 700mg test a week and 50mg dbol a day

morning 6.00 am

shake with milk protein powder 3 raw eggs 1 1/2 cup of oats 1 banana and peanut butter
2 slices of toast with vegimite


snack 9 or 9.30 am

185 gram tin of tuna
half an advacado

lunch 12 or 12.30

never weighed it but maybe 350-400 gram piece of steak
1 large sweet potatoe or 2-3 cups of pasta if make a spaghetti with the steak after mincing
small serve of vegtables mabe 1 to 1 1/2 cups

afternoon snack 3.30/4.00

100 gram tub of diet yogurt
mixed with 4-5 tablespoons low fat cottage cheese
1 medium apple

dinner 6/630
stir fry mostly chicken sometimes steak
2 cups cooked rice
1 cup vegtables

830 training

after training 930
shake with milk 1 cup oats 2 raw egg whites only, 1 small scoop of gatorade.

body fat does not bother me im maybe 18% now i'll keep bulking till cycle over then cut bf down

im 6'2 100 kilo

 

[kalspic]

my diet since starting my cycle of 700mg test a week and 50mg dbol a day
what are your goals? ill point out a couple of general things you might want to change.
morning 6.00 am

shake with milk protein powder 3 raw eggs 1 1/2 cup of oats 1 banana and peanut butter
2 slices of toast with vegimite eat whole foods 8whites 1 whole egg. 1 cup of oats


snack 9 or 9.30 am

185 gram tin of tuna
half an advacado good

lunch 12 or 12.30

never weighed it but maybe 350-400 gram piece of steaktoo much meat. eat about 8oz
1 large sweet potatoe or 2-3 cups of pasta if make a spaghetti with the steak after mincing eat about a cup of sweetpotato, only whole wheat pasta-depending on goals
small serve of vegtables mabe 1 to 1 1/2 cupsmake sure they are fiberous

afternoon snack 3.30/4.00

100 gram tub of diet yogurt
mixed with 4-5 tablespoons low fat cottage cheese
1 medium apple 6-8oz of chicken brest 1 cup brown rice. no need for the fruit, again goal depending

dinner 6/630
stir fry mostly chicken sometimes steak
2 cups cooked ricemake sure its brown rice
1 cup vegtables

830 training

after training 930
shake with milk 1 cup oats 2 raw egg whites only, 1 small scoop of gatorade. how much protein? 40g protein with a medium hight gl food like white bagle

add half cup of cottage cheese and a table spoon of natty pb

body fat does not bother me im maybe 18% now i'll keep bulking till cycle over then cut bf down

im 6'2 100 kilo

tough to give you an exact diet without macors and tdee. this is just a simple overview. doesnt look like you are eating near enough though. good luck and keep working hard.

 

[forcd]

hey thanks for reply bro i noticed you added the ts of peanut butter, does that mean you suggest 2 ts a day or do i ditch the moring one cos i have it in my morning shake if you take another look.

the 2 shakes a day have 40g protein powder, plus the eggs.

 

[kalspic]

i would cut out the pb in the morning and use whole eggs as your fat source. use 2 tbs at night. dont eat eggs raw obviously because of selmonella(sp) but also they have less bioavailability of protein raw. the pb was also a rought guess it looks like you arn't getting enough efa's. its tought to really give you an exact diet because of all the variables. it would also help if you find your tdee. using this formula will give you a ball park range.


the staple BMR calculation has been...
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

go from there tweaking your diet and use fitday.com to track your calories.

 

[forcd]

i'll do the bmr tonight... my goals are strength and size... bf does not bother me bro like being shredded has no appeal to me at all