critique my diet

Hey guys, would love some input on my current diet. Im running 750mg of test e for 10 weeks at the moment along side 12.5 micrograms of T3 ed. Will be closing off my cycle with 6 weeks var at 50mg ed and will be bumping adding clen and some more cytomel in pct. My goals are simple, put on clean muscle, limit fat gain (even drop bf on-cycle) and keep as much of my gains as possible. This is my diet at the moment.

05:00 100g oats with 1 tablespoon penaut butter(no sugar/salt), 250mls skim milk, 40grams whey protein, 500ml water

07:00 six egg whites, 2 low gi/high protein health bread with 100 grams cottage chesse

10:00 75grams whey protein powder with 500mg flaxseed oil

12:00 three chicken breast fillets, 1 cup of brown rice and 100 grams brocolli

13:00 pre-workoute and post workout shake 50g whey, 50g caseinate, 2 bananas, 10g glatamine with two slices of low gi bread with jam for post-workout insulin spike

15:00 1 can of tuna, four rice cakes

17:00 80gramns whey protein shake with 500mg flaxseed oil

19:00 meal consisting of roughly the same food as lunch, maybe replace chicken with some steak etc

21:00 whey protein/caseinate blend shake

Sleeptime

With regards to the amount of whey protein i consume at a sitting, i was wondering if my body will actually be able to absorb all of this

looks pretty good garra
I would take out the bread and jam post workout and replace with dates or waxy maize though.

"13:00 pre-workoute and post workout shake 50g whey, 50g caseinate, 2 bananas, 10g glatamine with two slices of low gi bread with jam for post-workout insulin spike"

Drop the casein for pre and post workout,you need a fast absorbing protein at this time,the casein will just slow it down,so the whey is the only protein you should have.To enhance protein absorbtion in your gut you can add some ginger into your meals.

drop the bread,drop the banana's,and bread and jam, and the rice cakes, u need simple sugars post work out like jayman said and why u using low gi bread and jam to cause an insulin spike? low gi and hi gi doesnt work,use white bread if u are going to spike insulin and yea...u can email me and i can do u a proper meal plan...

djeasye wrote:

drop the bread,drop the banana's,and bread and jam, and the rice cakes, u need simple sugars post work out like jayman said and why u using low gi bread and jam to cause an insulin spike? low gi and hi gi doesnt work,use white bread if u are going to spike insulin and yea...u can email me and i can do u a proper meal plan...

Thanks eveyone for the great responses. Djeasye, definately take u up on that offer to work out a meal plan. What ur email addie?

EMAIL ADDRESS REMOVED

thanks dude