Need help dialing in on diet.

[biesel13]

Whats up bros. Started cleaning up my diet a little bit, but its not as clean as it could be. Hopefully Dylan or some of you guys could help me out a little bit.

Ectomorph (used to be 140 lbs)
Age:23
Height:6'
Weight: 190 lbs
BF%: 15-17% roughly
Training: around 5 years consistently (Train 5-6 days a week Chest/triceps. Back/biceps. off. Shoulders/Legs. Arms. Cardio/Calisthenics)

Cycle History: H-drol, Beast, Epistane/Trenavar, Ultradrol. (Always run Hcgenerate, unleashed/post cycle and liquid torem for PCT)

Looking to get down to a fair BF% before starting my next cycle (Beast/Katana/Transaderm)

Supps using right now: Forma Stanzol, N2slin, Bridge, Multi-v, Fish oil, CLA

Diet goes as follows:

5:30am: 2 scoops of WTBM with water.
7:00am: 6 egg whites w/ turkey and spinach, one packet of plain oatmeal.
9:30am: 5oz of tuna or turkey on a whole grain english muffin.
12:00pm: Small salad with oil and vinegar, Lean beef, or 5oz of grilled chicken with 2 oz of mozzarella.
2:00pm: plain greek yogurt with scoop of WTBM
4:00pm: 2 scoops whey protein w/ handful of almonds (pre-workout)
6:00pm: 2 scoops vanilla whey protein blended with strawberries/banana
7:30pm: grilled chicken breast (5-8 oz)
9:00pm: 1 scoop Casein protein

Like i said i just started clean my diet up about a week ago but i know there is still obviously room to clean it up further. Looking to get down to at least 12% before cycle. Trying not to lose too much size but i know its inevitable.

 

[oxymoron]

Hello biesel, i'll hit some things i see (which dylan will cover too, he reworked the crap outta my diet)...
I'm not sure exactly how those qtys work out, but it looks really low calorie-wise although i'm not sure how much cardio ur doing.
I'd say you need more veggies bro. i eat diced bell peppers, broccoli, cauliflower, mushrooms, spinach, etc mixed into meals all day. i try to make veggies my main source of carbs and u could nix the muffin. (i miss my torillas lol)
You've got lots of shakes and if your whey isn't isolate it may have a fair amount of sugar. i'd trade one of the shakes for a 99% lean turkey burger or fish with brocooli.
Overall it looks friggin good though man. those suggestions are pretty nit picky. good luck bro!

 

[biesel13]

Thanks bro. Trying to get it as clean as I can, considering not to long ago it was half clean, and half dirty lol. Yea I know it's pretty low cal ( drive a truck for work, not super active until I workout usually) which is why I'm looking forward to any suggestions. The whey protein is whey isolate which is 0 carb and 0 fat. The WTBM is pretty self explanatory as I'm sure at least half you bros use it. If possible I would also like to know how to shift my diet once on beast. Ran it last year and didn't bulk too much because my calories weren't that high. I've heard it relies on carbs to do its work. Pretty excited this time around, but I don't think I'll get the results I want at this bf%

 

[oxymoron]

I would run urself some calculations on calories. you want to deficit if losing fat is ur goal but dont starve. if u take a fat burner u can risk goin to low b/c of appetite suppression. if u target 2000-ish cals u should be good. u could possible boost the leaning out by taking some GW-501516 also.

 

[biesel13]

Yea i looked into the whole SARMS thing a few times. I was considering possibly doing a GW 501516 / Osta run to see what it could do for me, but i wasnt sure if the results were worth the price. Ill have to definitely look into that.