Diet advice needed lean bulk test/deca

[Joeyg]

Age 31
Weight 185lbs
Height 5'8"
Bf 13%
Lean bulk, 16 week cycle of 600ml sustanon and 400 ml deca durabolen per week. Pinning sus eod with .5 mg arimidex eod then cruise for 12 weeks then blast again.

BMR is 1940
TDEE around 3000
Current intake 3200

7am almond milk 1/0/3/39
Cocoa powder 2/2/2/40
Skimmed milk 2/2/0/18
Chicken breast 33/2/1/146
Rolled oats 11/60/8/355
49/66/14/598

10am skimmed milk 2/2/0/18
Spinach raw 6/7/1/46
Virgin olive oil 0/0/7/66
Rice 5/38/4/209
Chicken breast 33/2/1/146
45/49/13/484

12pm skimmed milk 2/2/0/18
Apple 0/11/0
Rice 4/38/3/197
Spinach 6/7/1/41
Virgin olive oil 0/0/5/41
Chicken breast 33/2/1/146
45/61/9/489

16:00 pre workout 1hr before gym
Skimmed milk 2/2/0/18
Almond milk 1/0/2/26
Rolled oats 6/30/4/178
Cocoa powder 2/2/2/40
Apple 0/11/0/42
Chicken breast 33/2/1/146
44/47/9/449

19:00 pwo
Skimmed milk 2/2/0/18
Spinach 6/7/1/46
Rice 33/2/1/146
Chicken breast 33/2/1/146
Cocoa powder 2/2/2/40
Almond milk 1/0/2/26
Rolled oats 9/48/6/284
57/100/17/772

21:00
Almond milk 1/0/2/26
Greek yogurt 33/12/1/196
Blueberries 1/22/0/86
Peanut butter 3/2/6/71
Skimmed milk 2/3/0/21
40/39/9/400

Total p230/c400/f74 Kcal 3200

Workout

Mon rest
Tue legs 4-8 reps
Wed push 4-8 reps
Thur pull 4-8 reps
Fri legs 8-12 reps
Sat push 8-12 reps
Sun pull 8-12 reps

60-90 sec rests

60-75 min workouts followed by 30 min stationary bike @130 bpm heart rate plus 30 min on my rest day.

Goal is to put on as much lean mass as possible and limit fat gain.

Will be blasting and cruising from here on out.

Feedback appreciated

Is high protein intake of 2g per lb needed?

Thanks.

 

[Milton]

Welcome to the forums!

 

[Joeyg]

Welcome to the forums!

Thanks Milton, hoping to get some good advice

 

[cybrsage]

You should post here instead, there is a thread where 3J, the resident diet expert, answers questions:

http://www.steroidology.com/forum/diet-forum/153271-free-diet-advice-3j.html

 

[3J]

Age 31
Weight 185lbs
Height 5'8"
Bf 13%
Lean bulk, 16 week cycle of 600ml sustanon and 400 ml deca durabolen per week. Pinning sus eod with .5 mg arimidex eod then cruise for 12 weeks then blast again.

BMR is 1940
TDEE around 3000
Current intake 3200

7am almond milk 1/0/3/39
Cocoa powder 2/2/2/40
Skimmed milk 2/2/0/18
Chicken breast 33/2/1/146
Rolled oats 11/60/8/355
49/66/14/598

10am skimmed milk 2/2/0/18
Spinach raw 6/7/1/46
Virgin olive oil 0/0/7/66
Rice 5/38/4/209
Chicken breast 33/2/1/146
45/49/13/484

12pm skimmed milk 2/2/0/18
Apple 0/11/0
Rice 4/38/3/197
Spinach 6/7/1/41
Virgin olive oil 0/0/5/41
Chicken breast 33/2/1/146
45/61/9/489

16:00 pre workout 1hr before gym
Skimmed milk 2/2/0/18
Almond milk 1/0/2/26
Rolled oats 6/30/4/178
Cocoa powder 2/2/2/40
Apple 0/11/0/42
Chicken breast 33/2/1/146
44/47/9/449

19:00 pwo
Skimmed milk 2/2/0/18
Spinach 6/7/1/46
Rice 33/2/1/146
Chicken breast 33/2/1/146
Cocoa powder 2/2/2/40
Almond milk 1/0/2/26
Rolled oats 9/48/6/284
57/100/17/772

21:00
Almond milk 1/0/2/26
Greek yogurt 33/12/1/196
Blueberries 1/22/0/86
Peanut butter 3/2/6/71
Skimmed milk 2/3/0/21
40/39/9/400

Total p230/c400/f74 Kcal 3200

Workout

Mon rest
Tue legs 4-8 reps
Wed push 4-8 reps
Thur pull 4-8 reps
Fri legs 8-12 reps
Sat push 8-12 reps
Sun pull 8-12 reps

60-90 sec rests

60-75 min workouts followed by 30 min stationary bike @130 bpm heart rate plus 30 min on my rest day.

Goal is to put on as much lean mass as possible and limit fat gain.

Will be blasting and cruising from here on out.

Feedback appreciated

Is high protein intake of 2g per lb needed?

Thanks.

thats alot of chicken my friend.. make sure to change up options every few weeks.

youre tdee is 3000.. youre eating 3200 calories.. yet youre doing cardio every day..

i suspect that you will have to take cals up very quickly with this plan... why do cardio like that when youre only 200 calories over your tdee???