Assistance in Creating Perfect DIET (First Test E)

[anabolismic]

Ive put a bit of effort into trying to create the right diet.

Can you please assist me further?

Will be combined with 500mg/wk Test E and the appropriate on cycle meds and PCT

Age; 22
Height: 1.78cm
Weight: 74kgs

BMR: 1840 Cals
TDEE: 2852 Cals

Lifting Experience ~2 yrs


Bulking DIET::

Meal 1:
Oats, MultiV/Fish Oil + Green Tea
30P/110C/16F
650Cals

3 x Whole Wheat Bread + Natural Peanut Butter
15P/51C/2F
300Cals

Meal 2:
Zinc tablet
Basmati Rice, Chicken, Broccoli, Cauliflower (250~300g Chicken Breast)
83P/45C/20F
750Cals

Meal 3:
Basmati Rice, Chicken, Broccoli, Cauliflower (250~300g Chicken Breast)
83P/45C/20F
750Cals

Meal 4:
Nando’s ½ Chicken (Note: Sodium: 1784mg)
73P/3C/27F
570Cals

*Max’s Super Size
34P/80C/2F
470Cals

Meal 5:
Basmati Rice, Chicken, Broccoli, Cauliflower (250~300g Chicken Breast)
83P/45C/20F
750Cals

Meal 6:
ON Casein Powder
24P/3C/1F
120Cals

Totals:
(With Nando’s ½ Chicken) 391P/ 302C/ 106F Cals: 3740
(With Max’s Super Size) 352P/ 379C/ 81F Cals: 3640

Additional Meals::
Pre Workout 400mL Apple Juice, Creatine
Post Workout 400mL Apple Juice, Protein Shake (Note, C = Simple Carb)
50P/63C/ 3C
650 Cals

 

[jbonez]

I would definitely increase your first two meals by a lot. all you have is oats for the first meal, add a few eggs and some ham. idk how you're getting 30P from that meal.

the 2nd meal is 3 pieces of bread and PB and only 300 calories? what are you putting, a teaspoon of PB on it? bread is 110 calories per slice on its own. 15P implies you are putting on 2 teaspoons, which is ridiculous. make a triple decker with that s*** and put on 6 teaspoons.

i may also get some criticism here, and i do support eating vegetables obviously, but don't go too crazy with the broccoli and CF. they offer the same nutrition, broccoli more, and fill up room. you are already taking a good MV, make sure those 3 meals have a good amount but not too much. supplement it with more rice and chicken.

lastly, i use casein, but i always eat more on top of that. it digests for 7 hours or so but it doesn't add too many calories. i eat about a cup of almonds every night also, which definitely can't hurt.

if you do all this, ur calories would probably get to 4.5-5k. nice improvement if you ask me and still plenty healthy.

 

[Oscar]

eat more.

meal 1- 5 eggs 1 cup oatmeal dry measure
meal 2- 2 cans tuna 4 slices of rye bread(or whatever kind of bread you like I'm part jew so i like rye)
meal 3- 6" triple meat subway club on honey oat
meal 4- the other half of that sandwhich
gym
postworkout 1 scoop whey protien isolate mixed with 8tsp nestle quick powder+ 5g creatine mono
meal 5 8oz chicken fish or steak and a good sized sweet potato
meal 6 a cup of cottage cheese.

thats what my meal plan usually looks like when bulking

 

[Oscar]

writing that made me hungry and im dieting oh well at least its a moderate high carb day