new diet for adding some lean muscle advice or criticism appreciated

[erkzz]

hey everyone ive been training for a few yrs and ivehad to stop for a couple of months now im 25 weighing 97kgs with about 12% bf im looking to add on sum lean muscle and maybe lose some bf on the way. i weight train 5 days a week pretty intense

ill be on
150 mg test prop and enanth eod
100mg nandrolone npp eod
my diet will be something like this


wake up
30 minutes low intensity walking on mid-grade incline
06.30am -
40g whey protein
40g maltodextrin

09:30am -
5oz chicken
3oz sweet potato
2 cups fresh spinach leaves

12.30pm -
5oz flank steak
1 cup brown rice
2 cups green beans

3:30pm
5oz chicken
3oz sweet potato
2 cups fresh spinach leaves

05:30pm
5oz flank steak
1 cup brown rice
2 cups green beans

07:00pm
Workout
4:00pm - Cardio
30 minutes low intensity walking on mid-grade incline

08:30pm - PWO Shake
40g whey protein
40g waxymaize


09:30
5oz chicken
2 cups fresh green beans



thanx in advance.. Erkzz

 

[corsaking]

training intense 5 days aweek might be non productive-muscles grow when resting

 

[Distilled Water]

What are the macors for that? Just from a quick overlook it looks like to could use A LOT more protein and cut back on the carbs and up the fat a little, if your trying to stay lean while adding mass a good nutrient breakdown that has worked wel for me and a few buddies is a 50/20/30....protein/carbs/fat.

I like the cardio. I have been using a lot more cardio while recomping/cutting and it's awesome. I dont think I'll ever not get in atleast 1 cardio sessions a day from now on

 

[erkzz]

ive kinda added a bit more chicken and steak the macros for the whole foods are 277g protein 188g carbs 90g fat so the split would be close to 40/30/30
protein carbs fat total calories 2622 do u think that would be enough?

 

[Distilled Water]

you weigh what 212lbs? You need way more calories than that. I eat close to 3,500calories a day and weigh 10lbs less than you.

 

[erkzz]

man thats alot ill aim for 4k cals and see how i go make some adjustments thanx alot for that