Help with my diet?

[crombie09]

TweetJust making sure Im not wasting my time and doing everything correctly.

Stats
6'4" 230 lbs as of today and 13 % bf and 25 yrs old

Goals
Gain lean mass while losing a little fat

Basal MEtabolic Rate
3730 pretty sure I did this correctly

Food availability
I just started making my own sushi so I eat that almost everyday, I love red meat, eggs, chicken, rice pb and j sandwhiches, milk, sweet potaotes, fiber one cereal, spinach leaf salads, ww bread, I use ON protien, along with Dextrose and Maltodextrin for postworkouts, ect...no a big veggie fan but if you layout what I must eat, I'll eat anything.

Diet time length
The quicker the better but I would like to make this an ongoing diet, just want to live a healthy lifestyle

Cardio type (if applicable)
Currently dont do any cardio, very hard for me to gain weight as I was 175 lbs and 6'4" all through high school and had to eat a ton and did a copule cycles to get to what I am now. Since I have begun to eat better these last 5 or so weeks I have lost a decent amount of fat and people are noticing.

Any ergogenic aids/drugs
Im on dbol, test and deca right now, just started cycle, will end cycle with winny. Protien shakes and creatine.

Heres a sample diet:

So a sample diet. I dont really have times b/c I work a lot right now and on the days I can sleep in a let my body rest I do so. I shoot for 10 hours of sleep a night. I know some may say thats a lot but I have found that the standard 8 just inst enough for me.

1. 50g ON protien, 25g dextrose
2. 6 whole egglands best eggs 3 pieces 100% whole wheat toast or oatmeal or fiber one cereal edit: I've decided to do 3 whole eggs and 4 eggs whites instead.
3. Chicken breast (2) and a sweet potato
4. Post workout shake (50g ON protein, 25g dex, 25g malto)
5. 8-10 oz Sushi (only eat sashimi, which is large cuts of fish over rice) or a 10-14 oz sirloin steak and some rice
6. same as meal 5
7. pb and j and a glass of milk (only natty pb and sugar free jelly)

I drink water, crystal light and Arizona diet green tea throughout the day.

I know Im missing veggies here, I eat a spinach leaf salad occasionally but dont really do veggies much. If you're going to throw them in the diet please make sure they are simple and as un-often as possible. Haha.

Oh and I just ordered a ton of Muscle Milk which I'll start using in place of my ON protien next week.

[crombie09]

Tweetbump

[crombie09]

TweetBueler. Bueler.

[a-bomb83]

Tweeti think it looks fairly healthy. whats the breakdown? cals/fat/protein/sugar/carbs if anything, keep sugars to as close to 0 as possible. eat protein/carb/fat meals...but keep the carb low-moderate and the fat low, and protein (obviously) high. for example...

1. 50g ON protien, 25g dextrose add in about 5-10g of flax or olive oil to that mix
2. 3 pieces 100% whole wheat toast or oatmeal or fiber one cereal edit: I've decided to do 3 whole eggs and 4 eggs whites instead. i think the fat from the whole egg would be an ample source
3. Chicken breast (2) and a sweet potato again, need a lil fat. maybe a handful/serving of nuts. not to exceed 10-15g
4. Post workout shake (50g ON protein, 25g dex, 25g malto) i'd go with 100g of dex, ditch the malto. also, again, throw in some flax or evoo.
5. 8-10 oz Sushi (only eat sashimi, which is large cuts of fish over rice) or a 10-14 oz sirloin steak and some rice looks fine
6. same as meal 5
7. pb and j and a glass of milk (only natty pb and sugar free jelly) ditch this and just replace it with a shake. i'm assuming this is a late "meal" so, no need to keep any carbs/sugars in your system while you're sleeping.

also, make sure your shakes are in water, not milk....or if you MUST, then use skim and as little as possible. dairy is a no no when cutting.

[crombie09]

Tweet

i think it looks fairly healthy. whats the breakdown? cals/fat/protein/sugar/carbs if anything, keep sugars to as close to 0 as possible. eat protein/carb/fat meals...but keep the carb low-moderate and the fat low, and protein (obviously) high. for example...

1. 50g ON protien, 25g dextrose add in about 5-10g of flax or olive oil to that mix
2. 3 pieces 100% whole wheat toast or oatmeal or fiber one cereal edit: I've decided to do 3 whole eggs and 4 eggs whites instead. i think the fat from the whole egg would be an ample source
3. Chicken breast (2) and a sweet potato again, need a lil fat. maybe a handful/serving of nuts. not to exceed 10-15g
4. Post workout shake (50g ON protein, 25g dex, 25g malto) i'd go with 100g of dex, ditch the malto. also, again, throw in some flax or evoo.
5. 8-10 oz Sushi (only eat sashimi, which is large cuts of fish over rice) or a 10-14 oz sirloin steak and some rice looks fine
6. same as meal 5
7. pb and j and a glass of milk (only natty pb and sugar free jelly) ditch this and just replace it with a shake. i'm assuming this is a late "meal" so, no need to keep any carbs/sugars in your system while you're sleeping.

also, make sure your shakes are in water, not milk....or if you MUST, then use skim and as little as possible. dairy is a no no when cutting.

Ok sounds cool. I dont know if you noticed or not in the bottom of my thread but I just ordered a lot of Muscle Milk to use as my protien now instead of the ON. I believe Muscle Milk already has a good amount of good fats in it.

[a-bomb83]

TweetRTD's or the powder? either way, thats fine.